Perform the following exercises for 15 seconds at a hard pace, then rest for 15 seconds and move to the next exercise.įor Week 2, perform 4 rounds of the following as discussed above: Bump up time or intensity by 5–10% from Week 1.Įquipment: pullup bar or lat pulldown, dumbbells.Perform 1 warmup set with body weight or light weight before starting the 3 working sets. Be sure to keep it light enough that you can perform the minimum 20 minutes without stopping.įor the conditioning, perform 4 total rounds instead of 3.Įquipment: dumbbells or kettlebells, barbell and plates, leg curl/extension machines ![]() However, you should be performing 1 warmup set and then switching to the weight you finished with last week and, if possible, increasing the weight each set.īump up the intensity or duration of your cardio sessions by 5–10%. ![]() Week 2 involves the same exercises as Week 1. The large muscle groups in this area help get your heart pumping much more effectively than exercises using smaller muscle groups.įor Week 1, perform 3 rounds of the following as discussed above: I’ve included two options you can choose between, depending on your current level.Įxercises focus on lower body movements performed at a moderate to high pace. Perform the following exercises for 15 seconds at a hard pace, then rest for 15 seconds and move to the next exercise.
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