Workout: 18 December 2024

Gym Workout

Warm up:
1 Round
– 20 Cals on the bike or rower, moderate pace / 300 m run
– 20 Air Squats
– 20 Push-ups

Then warm up to Bench Weight below

Workout:

1. Bench press at 60% of max, perform5 sets of 10-12, superset with 5 sets of 10 slow Inverted rows
2. Cindy: AMRAP (as many reps as possible) in 20 minutes
   5 Pull-Ups (alternative: Jumping pull-ups)
   10 Push-Ups
   15 Air Squats
   
   Try to keep round times consistent (think of intervals at 60 or 90 seconds); then for the last few rounds / minutes: Sprint!

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. 2 rounds: for quality, good form, pause at max contraction
   20 Body weight rows / inverted rows
   20 Clapping push-ups (can do from knees if you have to)
   20 Sit-ups (alternative: hanging knee ups, or V-ups)
3. (2) from above. Same rules.