Friday 04 March 2022

Workout Plan: Flex Friday

Purpose: To build and strengthen upper body muscles, focusing on biceps, triceps, and shoulders, while incorporating cardiovascular and core exercises for overall fitness.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 shoulder taps
  • 10 mountain climbers
  • 10 kettlebell bicep curls

Part A: Pump It Up

Measure: Rounds

4 x 10min AMRAPs in pairs:

A.

  • 7 cal seated ski
  • 14 Z-bar skull crushers
  • 5 burpees

B.

  • 5 cal bicep rowing
  • 21’s straight bar
  • 5 burpees

C.

  • AMRAP hand release push-ups
  • Every rest, 20 plate jumps

D.

  • 10/10 tick rock bicep curls (holding them at 90 degrees)
  • 20 Russian twists / V-ups

Muscle Groups:

  • Biceps: Kettlebell bicep curls, bicep rowing, 21’s straight bar, and tick rock bicep curls focus on building and strengthening the biceps.
  • Triceps: Z-bar skull crushers and hand release push-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Walk outs and shoulder taps work the deltoids and help improve shoulder stability and posture.
  • Cardiovascular: Seated ski, burpees, and plate jumps engage the cardiovascular system, helping to build overall endurance and stamina.
  • Core muscles: Mountain climbers, Russian twists, and V-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets upper body muscles, focusing on biceps, triceps, and shoulders, while incorporating cardiovascular and core exercises for overall fitness. The combination of AMRAP circuits in pairs ensures a well-rounded workout that targets all major muscle groups in the upper body and core, promoting teamwork and camaraderie.

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