Tuesday 17 January 2023

Workout Plan: Tuesday Thrust

Purpose: To increase lower body strength and power, improve cardiovascular endurance, and enhance core stability.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 calf raises
  • 2 walk outs
  • 3/3 hip openers
  • 10/10 1-arm kettlebell swings
  • 5 no yes squats

Part A: Tuesday Thrust

Measure: Rounds

4 minutes ON, 1 minute OFF x 3 rounds:


  • 3 goblet squats (using a kettlebell or dumbbell)
  • 6 kettlebell swings
  • 9 box jumps (or step-ups)


  • 3 devil press (a combination exercise of burpee and dumbbell snatch)
  • 6 thrusters (using a barbell or dumbbells)
  • 9 sit ups

Muscle Groups:

  • Lower body: Goblet squats, kettlebell swings, box jumps, and thrusters target the major muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Sit ups engage the abdominal muscles for stability and core strength.

This workout plan focuses on building lower body strength and power, improving cardiovascular endurance, and enhancing core stability. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the lower body and core. It is an ideal workout plan for individuals who are looking to improve their overall fitness and build lower body strength and power.

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