Wednesday 04 January 2023

Workout Plan: Yellow Brick Road

Purpose: To improve endurance, build lower body and core strength, and challenge upper body pushing muscles.

Warm Up:

2 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 10 calf raises
• 2 walk outs
• 3/3 hip openers
• 10/10 1-arm kettlebell swings

Part A: Yellow Brick Road

Measure: Rounds

40min AMRAP:

• 1000m run
• 50 squats
• 50 sit ups
• 50 lunges
• 50 hand release push ups
• 50 plank pulls

Muscle Groups:

• Lower body: Squats, lunges, and running engage the quadriceps, hamstrings, glutes, and calf muscles.
• Core: Sit ups, plank pulls, and running engage the abdominal muscles, obliques, and lower back muscles.
• Upper body: Hand release push ups and plank pulls target the chest, triceps, and shoulder muscles.

This workout plan targets endurance, lower body and core strength, as well as upper body pushing muscles. The combination of running, bodyweight exercises, and kettlebell swings ensures a well-rounded workout that targets major muscle groups in the lower body, core, and upper body. It is an ideal workout plan for individuals who are looking to improve their overall fitness and challenge themselves with a high-intensity workout.