Monday 09 January 2023

Workout Plan: Beast Mode

Purpose: To build strength and endurance in major muscle groups, improve cardiovascular health, and enhance overall fitness.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 shoulder taps
• 3/3 hip openers
• 2 walk outs
• 10 kettlebell swings
• 5 yes no squats

Part A: Peter Pan

Measure: Rounds

40min EMOM:

• Minute 1: 10 box jumps
• Minute 2: 10 dumbbell snatches (5 each arm)
• Minute 3: 10 calories on the rowing machine
• Minute 4: 10 goblet squats
• Minute 5: 5 pull-ups
• Minute 6: 30-second plank hold
• Minute 7: 5 burpees
• Minute 8: Rest

Muscle Groups:

• Legs: Box jumps, goblet squats, and rowing machine work target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
• Back and shoulders: Dumbbell snatches and pull-ups engage the muscles in the upper back and shoulders, including the latissimus dorsi, rhomboids, and trapezius.
• Core: Plank holds and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets major muscle groups in the legs, back, and shoulders, while improving core stability and cardiovascular health. It is an ideal workout plan for individuals who are looking to build strength, improve their overall fitness, and increase endurance.