Tuesday 22 November 2022

Workout Plan: Row & Squat

Purpose: To improve cardiovascular endurance and lower body strength, with a focus on the quadriceps, hamstrings, glutes, and biceps.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 2 walk outs
• 10 alternating lunges
• 5 jumping squats
• 10 kettlebell bicep curls

Part A: 500m Row

Measure: Time (Speed)

The goal of Part A is to complete a 500m row as fast as possible, focusing on maintaining proper rowing form and maximizing power output.

Part B: Squat Series

Measure: Reps

The Squat Series is designed to improve lower body strength and endurance, while also engaging the biceps through the use of kettlebell bicep curls.

3 Rounds:

• 10 back squats (choose a weight that challenges you but allows you to complete all 10 reps with good form)
• 10 kettlebell bicep curls
• 10 jump squats

Muscle Groups:

• Legs: The rowing and squatting movements engage the major muscles in the legs, including the quadriceps, hamstrings, and glutes, helping to improve strength and endurance.
• Biceps: Kettlebell bicep curls are incorporated to target the biceps, improving overall arm strength.
• Cardiovascular endurance: The 500m row is a challenging cardiovascular exercise that helps improve endurance and stamina.

The combination of rowing and squatting movements in this workout plan provides a challenging full-body workout that targets multiple muscle groups, improves cardiovascular endurance, and enhances overall strength and conditioning.