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
