Tuesday 29 November 2022

Workout Plan: Year End Burn

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

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 5 yes-no squats
  • 10 kettlebell swings
  • 10 alternating lunges
  • 10 leg overs

Part A: Year End Burn

Measure: Rounds

2 x 18min AMRAPs:


  • 6 back squats (with a barbell)
  • 8 head cutters (dumbbell exercise targeting shoulders and triceps)
  • Hill run (or any high-intensity cardio for 200 meters)
  • 20 V-ups (a core exercise targeting upper and lower abs)


  • 1 length kettlebell walking lunges
  • 20 toe taps (stepping on a bench or step platform)
  • 15 plate ground to overhead (a compound exercise targeting multiple muscle groups)
  • 20 side to side bench jump overs (plyometric exercise to increase lower body power)

Muscle Groups:

  • Lower body muscles: Back squats, walking lunges, and toe taps target the major muscles in the legs, including quadriceps, hamstrings, glutes, and calves.
  • Shoulders and triceps: Head cutters and plate ground to overhead engage the shoulder and triceps muscles.
  • Core muscles: V-ups and side to side bench jump overs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets lower body muscles, improving cardiovascular endurance, increasing lower body strength, 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.

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