Wednesday 01 March 2023

Workout Plan: Hold Tight

Purpose: To improve cardiovascular endurance and build lower body and grip strength.

Warm Up:

2 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 3 walk outs
  • 10 leg overs
  • 10 scorpion tails
  • 10 calf raises
  • 10 kettlebell swings

Part A: Hold Tight

Measure: Calories

In a team of 3, perform 3 rounds of:

Max calorie bike or row

  • P1: Rows or bikes for calories while P2 and P3 perform the following exercises:
  • P2: Holds a heavy deadlift for the entire duration of P1’s row/bike session.
  • P3: Does 30 toe taps.

After 1 round, rotate positions so that everyone gets a turn at each exercise. Rest for 3 minutes between each round.

Muscle Groups:

  • Lower body: Deadlift hold and toe taps target the quadriceps, hamstrings, and glutes.
  • Grip strength: The deadlift hold improves grip strength, forearm strength, and endurance.
  • Cardiovascular endurance: The max calorie bike/row challenges the cardiovascular system and improves endurance.

This workout plan is ideal for individuals who want to improve their cardiovascular endurance while building lower body and grip strength. The team-based format adds an element of fun and competition to the workout, encouraging everyone to push themselves to their limits.

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