Thursday 18 August 2022
Workout Plan: Repeatability Rumble
Purpose: To improve muscular endurance, power, and cardiovascular fitness through a series of high-intensity exercises focusing on the lower body, upper body, and core muscles, while incorporating plyometric and functional movements.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 2 walk outs
- 10 kettlebell swings
- 10 shoulder taps
- 10 calf raises
Part A: Repeatability
Measure: Repetitions
Repeatability:
- 4 rounds (3 minutes on, 1 minute off):
- 5 deadlifts
- 10 box jumps
4 rounds (3 minutes on, 1 minute off):
- 5/5 dumbbell push press
- 10 calorie row
Muscle Groups:
- Lower body muscles: Deadlifts and box jumps target the major muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
- Upper body muscles: Dumbbell push press engages the deltoids, triceps, and upper back muscles, while shoulder taps and kettlebell swings work the shoulders, arms, and upper back.
- Core muscles: Walk-outs and hip openers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular fitness: The high-intensity nature of the workout, combined with the rowing and dynamic movements such as box jumps, helps to improve overall cardiovascular fitness and conditioning.
This workout plan focuses on improving muscular endurance, power, and cardiovascular fitness through a series of high-intensity exercises targeting the lower body, upper body, and core muscles. The incorporation of plyometric and functional movements ensures a well-rounded workout that engages all major muscle groups and enhances overall athletic performance.