
Week 1: Training overview – taking into consideration that not all of you have access to a gym right now, I’ve added more conditioning types of workout that you can do with a set of DB and a pull up bar.
note: you don’t have to do the training on these specific days. you can rest a day in between
Try to do at least 3 out of the 5 workouts.
Add another aerobic session for 25-35 minutes. (I do 30 minutes on the air bike)
Sunday:
Sumo Deadlift (warm up with 2 sets of 5)
After each set:
Bench press:(warm up with 2 sets of 5)
After each set
Accessories super set : 3 sets
Monday:
Conditioning:
AMRAP in 20 minutes:
Core work: 3 sets of
Tuesday
Warm up:
Super set : 5 sets
Super set: 5 sets
Super set : 3 sets
If you don’t have ab wheel:
Towel pikes – 15 reps
Wednesday
Warm up: 5 rounds
Conditioning: 2 rounds of:
Thursday :
3 rounds of
Core:
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