Wednesday 08 March 2023

Workout Plan: Simba

Purpose: To improve cardiovascular endurance, burn calories, and strengthen muscles in the legs, arms, chest, and core.

Warm Up:

2 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 5/5 hip openers
  • 10 calf raises
  • 10 dorso flexions
  • 10 scorpion tails
  • 8/8 1-arm kettlebell swings

Part A: Simba

Measure: Rounds

40min AMRAP


  • 200m run
  • 10 alternating dumbbell snatches
  • 20 burpees over the dumbbell


  • 30 bicycle crunches
  • 40 calories on any cardio machine
  • 50 hand release push-ups

Muscle Groups:

  • Legs: Running, burpees, and dumbbell snatches target the muscles in the legs, such as quadriceps, hamstrings, calves, and glutes.
  • Arms and chest: Dumbbell snatches and hand release push-ups engage the muscles in the arms, chest, and shoulders.
  • Core: Burpees, bicycle crunches, and hand release push-ups engage the core muscles for stability and strength.

This workout plan focuses on cardiovascular endurance and full-body strength training. The combination of running, burpees, and cardio machine work provides a challenging and effective cardiovascular workout, while dumbbell snatches, hand release push-ups, and bicycle crunches target specific muscle groups for strength and definition. It is an ideal workout plan for individuals who are looking to improve their overall fitness and burn calories.

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