Thursday 17 March 2022

Workout Plan: XF Week 1 Day 4

Purpose: To build and strengthen full body muscles, with a focus on lower body, back, and upper body muscles, while incorporating compound exercises for overall strength and power.

Warm Up:

3 rounds:

• 7 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip airplanes
• 2 walk-outs
• 5 squats
• 3/3 hip openers
• 5 deadlifts – building (gradually increase weight)

Part A: Tsunami

Measure: Time (Speed)

FOR TIME:

50 Rounds

• 1 deadlift (heavy, approx 75% of 1RM)
• 2 goblet squats (24/32kg kettlebell)
• 3 hand release push-ups

Muscle Groups:

• Lower body muscles: Squats, goblet squats, and deadlifts target the quadriceps, hamstrings, glutes, and calves, building and strengthening the leg muscles.
• Back muscles: Deadlifts engage the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
• Upper body muscles: Hand release push-ups target the chest, triceps, and deltoids, helping to build and strengthen the muscles in the upper body.
• Core muscles: Walk-outs, hip airplanes, and hip openers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets full body muscles, focusing on lower body, back, and upper body muscles, while incorporating compound exercises for overall strength and power. The Tsunami workout, consisting of 50 rounds for time, emphasizes muscular endurance and full-body strength, making this workout challenging and effective for improving overall fitness. The heavy deadlifts at approximately 75% of your 1-rep max will challenge your posterior chain, while goblet squats and hand release push-ups provide a well-rounded workout that targets various muscle groups.