Wednesday 02 March 2022

Workout Plan: Row and Flow

Purpose: To improve cardiovascular endurance, lower body strength, and core stability while working in teams, focusing on rowing for distance, lunges, push-ups, and dynamic warm-up exercises.

Warm Up:

  • 400m run

2 rounds:

  • 3/3 hip openers
  • 30/30sec pigeon pose
  • 2 walk outs
  • 10 touch toes + sky
  • 5 straight leg sit-ups

Part A: Wednesday Week 6

Measure: Meters

In teams of 2/3:

Row for distance

While partner 1 rows, Partner 2 must complete:

  • 20 toe taps
  • 20 alternating lunges
  • 20 push-ups

Muscle Groups:

  • Cardiovascular endurance: Rowing and 400m run engage the cardiovascular system and help to build overall endurance.
  • Lower body strength: Alternating lunges target the quadriceps, hamstrings, glutes, and calves, building strength and stability in the lower body.
  • Core stability: Toe taps, straight leg sit-ups, walk outs, and push-ups engage the abdominal muscles, obliques, and lower back muscles for core strength and stability.
  • Flexibility and mobility: Hip openers, pigeon pose, and touch toes + sky improve flexibility and mobility in the hips, legs, and lower back.

This workout plan aims to improve cardiovascular endurance, lower body strength, and core stability while working in teams. The combination of rowing, lunges, push-ups, and dynamic warm-up exercises ensures a well-rounded workout that targets multiple muscle groups and improves overall fitness.

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