WORKOUT 1: C1

 

10 Min Steady state Warm up - 65% effort ( Any Machine)

 

Swiss Ball Deadbugs 10/10 

Swiss Ball Deadbugs Core Press 20s 

Birdogs w/ 2s ISO 10/10

Glute Bridges 20X

30s Rest - 3 sets 

 

1500m Rowing - 75% Effort - GOAL TIME: 8 MIN

 

DB Farmers March 20X 

High Plank Shoulder taps 20X

2 Sets 

 

60 CALS Airdyne Bike or 8 Min recumbent bike 

 

 

WORKOUT 2: C1

 

10 Min Treadmill Incline walk 

Incline 4.5 / Speed 3.5 

​

Birdogs 10/10

Deadbugs 10/10

Glute Bridge 20X

3 Sets 

​

1500m Rowing - Goal 10minutes 

​

Cable Paloff Press 10/10

Plank shoulder taps 10/10

3 Sets 

​

WORKOUT 3:C1

​

10 Minute Treadmill Hill 

​

Cat and Cow 

Hip and Shoulder CARS 5/5/5/5

Foam Roller T - Rotations 10/10

1 Set

​

7 Minute Spin Bike ( Moderate Tension)

​

Swiss Ball Deadbugs 10/10

Birdogs 10/10

Low Plank 20-30s Hold 

3 Sets 

​

1500m Rowing - Goal 10 minutes 

​

Db Famers Carry ( 2 loops around the room) 

Cable/ Paloff Press 10/10

2-3 Sets 

​

WORKOUT 4: C1

​

10 Minute SS Warm up ( any Machine) 

​

50 Cals Airbike 

Deadbugs 10/10

Birdogs w/ crunch 10/10

Glute Bridge 20X 

3 Sets 

​

1500m Rowing - Goal 10 minutes 

Cable/ Band Paloff Press 10/10

Low Plank Hold 20s-30s

3X

​

5-7 Minute Cooldown 

​

​

​

​

​

​

​

​

​

​

​

​