Tuesday 02 May 2023
Workout Plan: SE Week 4 – Strength & Endurance
Purpose: To build and strengthen major muscle groups, including legs, chest, and shoulders, while incorporating core exercises and cardiovascular components for overall fitness and stability.
Warm Up:
3 rounds:
5 calories on any cardio machine (rower, bike, etc.)
3/3 hip openers
10 scorpion tails
5 slow squats
10 shoulder taps
10 KB swings
4 windmill push-ups
Part A: Two E2MOM x 6
Every 2 Minutes On the Minute
Measure: Weight
A.
- 12 back squats
- 8/8 step push-ups
- 12 floor seated pinch press
B.
- 12 incline DB chest press
- 12 alt weighted lunges
- 10 burpee tuck jumps
Part B: AntMan
Measure: Rounds
AMRAP 12 (As Many Rounds As Possible in 12 minutes)
- 5/5 1-arm DB thrusters
- 10 bench press
- 20 side to side bench jump overs
Muscle Groups:
- Leg muscles: Back squats, alt weighted lunges, and 1-arm DB thrusters target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
- Chest and shoulders: Step push-ups, floor seated pinch press, incline DB chest press, and bench press engage the chest and shoulder muscles.
- Core muscles: Scorpion tails, windmill push-ups, and side to side bench jump overs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular component: Burpee tuck jumps and side to side bench jump overs improve cardiovascular endurance and overall fitness.
This workout plan targets major muscle groups, including legs, chest, and shoulders, while incorporating core exercises and cardiovascular components for overall fitness and stability. The combination of strength, endurance, and cardiovascular exercises ensures a well-rounded workout that promotes improved strength and endurance in the targeted muscle groups. It is an ideal workout plan for individuals who are looking to improve their overall fitness and build strength in their legs, chest, and shoulders.