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)
3X3
After each set:
Pull over- 8
Glute bridge 20
Bench press:(warm up with 2 sets of 5)
3X3
After each set
Band pull a part- 12
Accessories super set : 3 sets
DB step ups- 8/8
DB rows- 8/8 (adding 3 sec pause at the top)
Monday:
Conditioning:
AMRAP in 20 minutes:
5 Med Ball Slams
5 sprawl into sit through
10 Push Ups
1 minute Jump Rope
Core work: 3 sets of
Hanging obliques holds – 10 seconds each side
Side plank with shoulder fly – 10 reps each side
Leg raises- 5-10
Windshield wiper -5-10 each side
Tuesday
Warm up:
Jump rope / bike tabata
20 seconds on / 10 seconds off X8
Rest 2 minutes then go again
Super set : 5 sets
romaninan Deadlift (use DB or a barbel ) – 10 reps
DB press – 10 reps
Super set: 5 sets
Dips- 10- 15 reps
Single glute bridge – 5/ 5 (5 second pause on top)