Thursday 20 April 2023

Workout Plan: Jaba

Purpose: To improve overall strength and endurance by targeting multiple muscle groups including the back, arms, legs, and core.

Warm Up:

3 rounds

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 leg overs
  • 5 straight leg sit ups
  • 10 kettlebell deadlifts

Part A: Two E2MOM x 5

Measure: Weight


  • 8 T-bar rows
  • 8/8 1-arm bent over rows
  • 20 toe taps


  • 6 deadlifts – building
  • 5 calories on arms-only bike
  • 4 candle sticks

Part B: Jaba

Measure: Rounds

16min AMRAP

8 burpee pull ups
8 barbell push press
8 KB full swings

Muscle Groups:

  • Back muscles: T-bar rows, 1-arm bent over rows, and deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Toe taps and candle sticks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Legs: Deadlifts and toe taps target the leg muscles including the glutes, hamstrings, and quadriceps.

This workout plan targets multiple muscle groups and is ideal for individuals looking to improve their overall strength and endurance. The combination of compound exercises and isolation exercises ensures a well-rounded workout that targets major muscle groups in the back, arms, legs, and core.

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