Excelsior
1 sessions per week
Must use App app to view and log training
Program Training
A
Stationary Bike
1 x 7:00
B1
Mountain Climbers
B2
Russian Twist
For Completion
B3
swiss ball crunches
For Completion
B4
balls reverse crunch
For Completion
C
DEFICIT BULGARIAN LUNGES
2 x 6
D
Wall Sit
E
Bent Over Row
3 x 5
F
ROWER
1 x 800
Conditioning
G
abs & legs
AMRAP for 21 Minutes (Do each exercise as fast as possible) Mountain Climbers – 30 seconds Box Jumps/ surrenders – 30 seconds Lateral lunge– 30 seconds Pushups – 30 seconds Crunches – 30 seconds Leg Raise – 30 second Squat Pulses Jump – 30 seconds
H1
Side Plank
H2
Plate Front Raise
H3
Side Plank
Conditioning
A
UPPER / SHOULDER WARM UP
TABATA 4 ound 60s / 10s - 1 SET MINI BAND SHOULDER ABDUCTION ROLLER SLIDER MINI BAND OHD PRESS PLANK SHOULDER TAP KB SINGLE ARM SIT UP
Conditioning
B
WARM UPS
tabata : 20-10 // 2 rounds - 1' rest tra round- JUMPING JACKS - PUSH UPS - SUPERMAN - BIRD DOGS
C
DB Bench Pull-over
2 x 15
D
Incline DB Bench Press
8, 6, 4
E
Seated Chest Press
3 x 10
F
cable chest fly
3 x MAX
G
Lat Pulldown
H
LAT MACHINE REVERSE GRIP
12, 10, 8, 8
I
PULLEY
3 x 10
J1
Backstroke Kick with Arms
For Completion
J2
Side Plank Crunch
For Completion
Conditioning
K
ARMS CIRCUIT 2.0
3 ROUNDS : 15-20 each DB Hammer Curls Supinated db Curls Lied Db Triceps Extension 30s Half Plank
A
Stationary Bike
1 x 7:00
B1
balls reverse crunch
For Completion
B2
swiss ball crunches
For Completion
B3
Russian Twist
For Completion
B4
Mountain Climbers
C
DEFICIT BULGARIAN LUNGES
2 x 6
D
Wall Sit
E
Bent Over Row
3 x 5
F
ROWER
1 x 800
Conditioning
G
abs & legs
AMRAP for 21 Minutes (Do each exercise as fast as possible) Mountain Climbers – 30 seconds Box Jumps/ surrenders – 30 seconds Lateral lunge– 30 seconds Pushups – 30 seconds Crunches – 30 seconds Leg Raise – 30 second Squat Pulses Jump – 30 seconds
H1
Side Plank
H2
Plate Front Raise
H3
Side Plank
