Tuesday 11 April 2023

Workout Plan: SE and Bingo

Purpose: To build strength and endurance in the upper body and core muscles.

Warm Up:

3 rounds

  • 5 calories on any cardio machine
  • 10 shoulder taps
  • 10 leg overs
  • 5 straight leg sit ups
  • 4 windmill push ups
  • 3/3 hip openers

Part A: SE Day 1

Measure: Weight

Two E2MOM x 6

  • 8 bench press at 80% of 15RM
  • 12 DB floor flyes
  • 20 alt diagonal V ups

Part B: Bingo

Measure: Rounds


  • 5 burpee box jumps
  • 10 alt DB snatches
  • 15 weighted sit ups

Muscle Groups:

  • Chest and triceps: Bench press and floor flyes target the chest and triceps muscles.
  • Core muscles: Diagonal V ups engage the abdominal muscles and obliques for core strength and stability.
  • Upper body and core muscles: Burpee box jumps and DB snatches engage the upper body muscles, such as the shoulders, chest, and arms, while also challenging the core muscles for stability. Weighted sit ups further target the core muscles.

This workout plan targets the chest, triceps, upper body and core muscles to build strength and endurance. The combination of strength training exercises in Part A and endurance-focused exercises in Part B ensure a well-rounded workout that targets multiple muscle groups. It is an ideal workout plan for individuals who are looking to improve their upper body strength and core stability.

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