Tuesday 22 March 2022

Workout Plan: XF Week 2 Day 2

Purpose: To build and strengthen full-body muscles, focusing on the legs, shoulders, and core, while incorporating cardiovascular exercises for endurance and overall fitness.

Warm Up:

3 rounds:

• 5 burpees
• 10 shoulder taps
• 5 yes no squats
• 3/3 hip openers
• 2 walk outs
• 10 kettlebell swings

Part A: The Triple Header

Measure: Rounds

3 x 13 min AMRAPs

A.
5 front squats – B2H
10 cal bike
20 toe taps

B.
5 head cutters
10 goblet squats
20 push-ups

C.
5 burpees over DB
10 alt DB snatches
10/10 walk-ups

Muscle Groups:

• Leg muscles: Front squats, goblet squats, and yes no squats target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
• Shoulders: Shoulder taps, head cutters, and alt DB snatches work the deltoids and help improve shoulder stability and posture.
• Core muscles: Toe taps, walk-outs, and walk-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Chest: Push-ups target the pectoral muscles, promoting upper body strength.
• Cardiovascular exercise: Burpees, cal bike, and kettlebell swings improve cardiovascular endurance and overall fitness.

This workout plan targets full-body muscles, focusing on the legs, shoulders, and core, while incorporating cardiovascular exercises for endurance and overall fitness. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the body. The 3 x 13-minute AMRAP format keeps the workout challenging and engaging, allowing participants to push themselves and track their progress through rounds completed.