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.
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)
Note: if you don’t have a challenging weight to work with, slow down the tempo. to 5/3/1 ( 5 seconds of negative work, 3 seconds pause, 1 second normal speed on the way up )
Sunday:
Super set 5 sets :
5 rounds of
Monday:
Conditioning:
After every set add 1 minute of jumping rope / air bike work (if you dont have then simply add any type of aerobic exercise for 1 minute)
Core work: 3 sets of
Tuesday
Warm up: 5 rounds
Super set : 5 sets
Super set: 3sets
Core : 3 sets
Wednesday
Jump rope / bike tabata
20 seconds on / 10 seconds off X8
Rest 2 minutes then go again
Conditioning: 3 rounds of:
Plank challenge complete 2 rounds of
Thursday :
AMRAP 40 minutes
Friday
Conditioning :
Warm up:
Jump rope for 15 minutes (*you can break it down into 3 rounds of 5 minute)
Body weight killer: 10 rounds of 10 reps each
© 2019, Tomer Alroy
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