Monday 07 March 2022

Workout Plan: Power Surge (Re-Test Week)

Purpose: To test and improve upper body strength and cardiovascular endurance, focusing on the bench press and biking, while incorporating dynamic warm-up exercises for mobility and activation.

Warm Up:

  • 400m run

3 rounds:

  • 5 push-ups
  • 10 shoulder taps
  • 2 walk outs
  • 4 windmill push-ups
  • 10 squats
  • 5 building bench

Test Week Day 1

Part A:

  • 1RM Bench Press

Measure: For Weight

Part B:

  • 10min Max Cal Bike

Measure: Calories (Repetitions)

Muscle Groups:

  • Chest muscles: Bench press and push-ups target the pectoral muscles, helping to build and strengthen the chest.
  • Shoulders: Shoulder taps, walk outs, and windmill push-ups work the deltoids and help improve shoulder stability and posture.
  • Triceps: Bench press, push-ups, and windmill push-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Lower body mobility: Squats promote mobility and strength in the lower body.
  • Cardiovascular endurance: 400m run and 10min max cal bike engage the cardiovascular system, helping to build overall endurance and stamina.

This workout plan aims to test and improve upper body strength and cardiovascular endurance while incorporating dynamic warm-up exercises for mobility and activation. The combination of bench press, biking, and warm-up exercises ensures a well-rounded workout that targets multiple muscle groups, allowing participants to measure their progress in strength and endurance.

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