Achieve Strength 23.1
Suppz Gym Boscobel
Strength & ConditioningAre you someone that walks into the gym and doesn't have any idea where to start? We've got you covered! These workouts you will receive includes minimal equipment so it can be completed at your local gym or at home. Becoming a part of this team allows you to stay connected with your coach easily and communicate with other members. You'll receive three workouts a week, but you can complete them on any day you desire. This is for all levels as you can go as hard as you need or modify to fit your fitness level. Never hesitate to ask questions. We are here for you every step of the way!
Conditioning
A
23.1 workout 1 part 1
4 rounds (not for time) 12 Dumbbell (DB) overhead press 15 slow goblet squats with kettlebell (KB) or DB 12 DB bent over rows 6 forward + reverse lunge each leg-DB at sides
Conditioning
B
23.1 workout 1 part 2
Every Minute On the Minute (complete the first movement for the amount of repetitions or time, rest for the remainder of the minute then start next movement on the top of the minute, repeat until 12 minutes is up) EMOM 12 minutes (3 rounds) Min 1: 5 burpees Min 2: 30 seconds elbow plank (elbows and toes) or modify to elbows and knees Min 3: 20 reps high plank alternating shoulder taps Min 4: 30 seconds Goblet squat pulse
A1
DB Bicep Curls
4 x 15
A2
DB Overhead Tricep Extension
4 x 15
B1
Goblet Squat
4 x 15
B2
Front Rack Lunges
4 x 14
Circuit
A
For time complete the following 30-20-10 Kettlebell or DB swings Air squats (complete each movement for 30 reps, then each for 20 reps then each for 10)
Circuit
A
Complete 3 Rounds 10 Overhead Shoulder Press 10 Bent over rear delt fly 10 Bicep curls 1 minute plank (elbows and toes, or modify to knees and elbows)
Circuit
B
Complete 3 rounds 12 Reverse lunges DBs at sides 12 KB or DB Goblet squats 10 Squat jumps 1 minute plank (elbows and toes, or modify to knees and elbow)
Circuit
C
Complete 3 Rounds 8 Front Raises 10 plank jacks or plank Jack step outs 10 Plank up/down 1 minute plank (elbows and toes, or modify to elbows and knees)
Hannah Cornell
Physical therapist assistant, certified personal trainer and certified group fitness instructor. Hannah has over 10 years of experience as a group fitness instructor and as a physical therapist assistant. She has a passion for health and wellness, and thrives on helping others out.
