Friday 18 March 2022

Workout Plan: XF Week 1 Day 5

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

Warm Up:

3 rounds:

• 1 length high knees
• 1 length butt kicks
• 10 calf raises
• 5 push-ups
• 10 kettlebell bicep curls
• 3/3 hip openers

Part A: Run Pump

Measure: Rounds

40min AMRAP: in pairs

A.

• P1 runs 400m
• P2 AMRAP
• 20 barbell bicep curls
• 20 bench dips
• 20 bicycle crunches
• Then Switch

Move to B:

• P1 runs 600m
• P2 AMRAP
• 10 DB side raises
• 10 DB front raises
• 10 chin-ups
• Then switch

Move to C:

• P1 runs 200m
• P2 AMRAP
• 10 KB bicep curls
• 10 KB skull crushers
• Then switch

Move back to A.

Muscle Groups:

• Biceps: Barbell bicep curls, kettlebell bicep curls, and chin-ups focus on building and strengthening the biceps.
• Triceps: Bench dips and KB skull crushers engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
• Shoulders: DB side raises and DB front raises work the deltoids and help improve shoulder stability and posture.
• Core muscles: Bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular exercise: High knees, butt kicks, and running improve cardiovascular endurance and overall fitness.

This workout plan targets upper body muscles, focusing on biceps, triceps, and shoulders, while incorporating cardiovascular exercises for endurance and overall fitness. The combination of resistance exercises and running in pairs ensures a well-rounded workout that targets all major muscle groups in the upper body and core. The 40-minute AMRAP format keeps the workout challenging and engaging, while promoting teamwork and camaraderie between partners.