Monday 14 March 2022
Workout Plan: Monday March Madness
Purpose: To build and strengthen upper body muscles, focusing on chest, shoulders, and triceps, while incorporating cardiovascular exercises for overall fitness and endurance.
Warm Up:
3 rounds:
- 10 calories on any cardio machine (rower, bike, etc.)
- 5 IYTWs
- 4 windmill push-ups
- 2 walk-outs
- 5 bench building
Part A:
XF Week 1 Day 1 – Monday March Madness
Measure: Weight
7 rounds:
- 6 bench press – Build to Heavy (B2H)
- 12 floor dumbbell chest flyes
- 10 incline push-ups
- 8 clap push-ups
- 10 calories on any cardio machine (rower, bike, etc.)
AMRAP rest of the hour:
- 15 full kettlebell swings
- Hill run
Muscle Groups:
- Chest muscles: Bench press, floor dumbbell chest flyes, and incline push-ups target the pectoral muscles, building and strengthening the chest.
- Shoulders: IYTWs and windmill push-ups work the deltoids and help improve shoulder stability and posture.
- Triceps: Bench press, incline push-ups, and clap push-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Core muscles: Walk-outs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular fitness: Calories burned on cardio machines, full kettlebell swings, and hill runs contribute to overall cardiovascular endurance and fitness.
This workout plan targets upper body muscles, focusing on the chest, shoulders, and triceps, while incorporating cardiovascular exercises for overall fitness and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body. The AMRAP (As Many Rounds As Possible) portion of the workout emphasizes cardiovascular endurance and overall fitness.