lbsFitWell Training 1

 

 

45 Minute Build 'n Burn SuperSets 

 

1 Superset =Exercise 1A & 1B with minimal rest (up to 15 seconds) 

 

Repeat 3x for a total of 4 Supersets (8 exercises)

 

Rest 1 minute between supersets

 

Set your timer to 45 seconds work : 15 seconds rest

(or 12-15 repetitions) 

 

 

Begin with Warm-up and Dynamic Stretches

 

Exercise 1A

Kneeling Lat Pulldown (bands or cable machine)

Exercise 1B

Supine Hamstring Curl (stability ball or sliders/towel)

 

Exercise 2A

Goblet Squat

 Exercise 2B

Alternating Front/Lateral Shoulder Raise

 

Exercise 3A

Chest Fly Bridge: Combination move (lie on floor in glute bridge while performing chest fly)

 Exercise 3B

Banded Lateral Walk (stay in partial squat. 2 steps right, 2 steps left - repeat for time)

 

Exercise 4A

Bulgarian Split Squat Right & Left/Hammer Curl: Combination move (perform hammer curl with each lunge repetition)

 Exercise 4B

Bulgarian Split Squat Right & Left/Tricep Kickback: Combination move (perform tricep extension with each lunge repetition)

 

Cool-down & Stretch

 

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