Achieve Strength 23.3
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!
Circuit
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4 Rounds- not for time 10 Goblet squats 10 Lateral lunges - R side (DB at sides) 10 Lateral lunges - L side
Circuit
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1 minute as many 1/2 burpees as you can get Then Complete the below exercises 15-10-5 reps of each (15 reps for each movement, then 10 of each then 5 of each) DB front squats DB Push press Then 1 minute as many 1/2 burpees as you can get after you have finished the 15-10-5 of each movement
A1
DB Floor Press
3 x 15
A2
DB Skull Crushers
3 x 10
B1
Split Squat-DB at sides
3 x 12
B2
Front Rack Reverse Lunges
3 x 12
Circuit
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Complete 4 Rounds for time 12 Push ups 12 Alternating Squat to high Row (Can use DB or KB) 30 Mountain Climbers
Circuit
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Complete 3 sets of the below 3 movements 12 Alternating dumbbell press ( each side = 1 rep ) 16 Crossbody curls ( total ) 10 Goblet squat into alternating hip abduction ( one squat plus hip abduction on each side = 1 rep )
Circuit
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EMOM 15 minutes 1: 20 Supinated bent over rows 2: 0:50 seconds plank jacks 3: 12 Hand release push ups 4: 14 Renegade Rows 5: 0:45 seconds 1/2 burpee- no jump Complete every minute on the minute for 15 minutes Complete first movement for the amount of reps given then rest for the remainder of the minute Move on to the next movement at the top of the next minute and do the same. You will essentially complete 3 rounds of this
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.
