Monday 16 January 2023

Workout Plan: Lekker Day

Purpose: To improve upper body strength, build endurance, and engage multiple muscle groups.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 2 walkouts
• 10 shoulder taps
• 3/3 hip openers
• 4 windmill push ups
• 5 IYT’s

Part A: Lekker Day

Measure: Rounds

2 x 19min AMRAPs

A.

• 4 heavy bench press
• 8 drop push ups
• 12 calories on the rowing machine
• 16 V-ups
• 20 kettlebell slides

B.

• 400m run
• 10 burpee pull-ups
• 5/5 1-arm dumbbell hang clean and press

Muscle Groups:

• Chest and triceps: Bench press, drop push-ups, and burpee pull-ups target the chest and triceps muscles.
• Core muscles: V-ups and kettlebell slides engage the core muscles.
• Back, shoulders, and arms: 1-arm dumbbell hang clean and press engages multiple muscle groups, including the back, shoulders, and arms.

This workout plan targets upper body strength, builds endurance, and engages multiple muscle groups. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the chest, triceps, core, back, shoulders, and arms. It is an ideal workout plan for individuals who are looking to improve their upper body strength, build endurance, and engage multiple muscle groups.