Monday 26 September 2022

Workout Plan: Total Body Blast

Purpose: To engage all major muscle groups in the body through a combination of strength training and cardio exercises for improved overall fitness and muscle endurance.

Warm Up:

3 rounds:

• 5 minutes on any cardio machine (rower, bike, etc.)
• 10 leg swings (forward and back)
• 10 arm circles (forward and back)
• 10 air squats
• 10 push-ups

Part A: Full Body Burn

Measure: Time

4 x 4-minute AMRAPs in pairs – 4 pairs/station:

A.

• 10 dumbbell thrusters
• 10 burpees

B.

• 10 kettlebell swings
• 10 box jumps

C.

• 10 medicine ball slams
• 10 pull-ups

D.

• 10 battle ropes
• 10 wall balls

Muscle Groups:

• Legs: Air squats, box jumps, and dumbbell thrusters target the quadriceps, hamstrings, and glutes for strength and power.
• Chest, Arms, and Shoulders: Push-ups and pull-ups engage the chest, triceps, biceps, and shoulders, helping to build strength and definition.
• Back: Pull-ups and battle ropes engage the major muscles in the back, such as the latissimus dorsi, rhomboids, and trapezius, for strength and posture.
• Core: Medicine ball slams and wall balls engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardio: Burpees and kettlebell swings are high-intensity exercises that help to improve cardiovascular fitness and overall endurance.

This workout plan targets all major muscle groups in the body, using a combination of strength training and cardio exercises for improved overall fitness and muscle endurance. The use of AMRAPs allows for a challenging and high-intensity workout that can be modified for all fitness levels.

Additional Information:

AMRAP stands for “As Many Rounds As Possible”
Measure: Time