Day 1 TT For Abs:
Warm-up Circuit
Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Chest Press – 8 reps (4-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row – 20 reps (1-0-1)
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1)
• No rest.
3B) Chin-up – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Ab Circuit
A) Stability Ball Rollout – 10 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Cable Chop or Medicine Ball Chop – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Did shuttle run for my Intervals
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Ok- dont laugh-I know I should know, but by shuttle runs -do you mean the side to side runs like they do for football warm-ups? :-) Melody
ReplyDeleteNo they are more like suicide drills where you start at one point run about 5 yards touch the ground at the 5 yard mark and run back to where you started. Once you touch the ground at the start you run back and do the same again and again until your time is up. I do 3 min @ 30%, then rotate 30 sec @ 90%, 30 sec @ 30%. I do that 8 times throught and then cool down for 5 min. For a total of 16 min intervals.
ReplyDeleteOk thanks! Those sound fun :-)
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