Tuesday 25 April 2023

Workout Plan: Peekaboo

Purpose: To improve cardiovascular endurance and strengthen lower body, core, and upper body muscles.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 5 slow squats
  • 10 calf raises

Part A: Two E2MOM x 5

Measure: Weight


  • 10 back squats
  • 12 alt step ups
  • 20 toe taps


  • 8/8 1-arm dumbbell thrusters
  • 15 rower hamstring curls

Part B: Peekaboo

Measure: Repetitions

EMOM 15:

  • Bike
  • Russian twists
  • Plate jumps
  • Kettlebell swings
  • Row

Muscle Groups:

  • Lower body: Back squats, step ups, toe taps, and rower hamstring curls target the major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and calves.
  • Upper body: 1-arm dumbbell thrusters engage the shoulders, triceps, and chest muscles.
  • Cardiovascular endurance: The bike, row, and plate jumps increase heart rate and improve cardiovascular endurance.
  • Core muscles: Russian twists engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

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

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