Morning Everyone! How is everyone feeling?
We are starting this day with a Cardio Workout. Aim for 40 min of medium intensity cardio of choice. Do something you haven't tried yet. How about Spinning Class or Insanity? Comment bellow and let me know what you did:) Try to keep you heart rate bellow 220 - you age. Example: 220 - 25 years old = 195 beats/min.
Our PM will be Back and Abs Circuit. We will be doing 3 rounds of 15 sets with no rest in between. We will rest in the end of each circuit for 3 min and then will repeat it 2 more times:)
Are you READYYYYY? LET'S GO!!!
Barbell Deadlift 15 reps
Lat Pull Down 15 reps
Seated Cable Row 15 reps
Back extensions with a Plate 15 reps
T Bar Row 15 reps
Pull Ups 15 reps
Bicycle Crunch 15 reps
Knee Ups ( Romanian Chair ) 15 reps
Stability Ball Crunch 15 reps
Arm Pull over Straight Leg Crunch 15 reps
Stability Ball Roll Out 15 reps
Plank. How long can you hold it? 1 min? 2 min? 4 min. Great Job!!!
Stretch it out!
Fuel your body right after the workout. Try this smoothie to start recovery and restore electrolyte balance!
****1 cup Greek Yogurt
1 banana
1 tbs peanut butter
1 scoop protein powder
Have an amazing day and train hard:)
Oksana
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