Tuesday 24 January 2023

Workout Plan: Test Day 2

Purpose: To test and improve lower body strength, and increase overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 5 straight leg sit ups
  • 5 yea no squats
  • 10 leg overs
  • 10 scorpion tails
  • 5 goblet squats

Part A: 3RM Back Squat

Measure: Weight

Max load for 3 reps. This exercise will test and improve lower body strength, particularly the quads, glutes, and hamstrings.

Part B: Yippee

Measure: Rounds

AMRAP until XX:55. This part of the workout is designed to increase overall endurance.

  • 10 head cutters (compound exercise targeting legs, shoulders, and arms)
  • 20 alternating lunges (compound exercise targeting legs)
  • 30 Russian twists (core exercise)
  • 20 burpees (compound exercise targeting full body)
  • 10 calories on any cardio machine (rower, bike, etc.)

Muscle Groups:

  • Legs: Back squats and lunges target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Core muscles: Russian twists and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Total body: Head cutters and cardio exercises, such as the bike or rowing machine, improve overall endurance and conditioning.

This workout plan targets lower body strength and overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the legs, core, and upper body. It is an ideal workout plan for individuals who are looking to test and improve their lower body strength, and increase their overall fitness.

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