Wednesday 11 January 2023

Workout Plan: Yellow Brick Road

Purpose: To improve cardiovascular endurance and strengthen lower body and core muscles.

Warm Up:

2 rounds:

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

Part A: Yellow Brick Road

Measure: Rounds

40min AMRAP:

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

Muscle Groups:

• Lower body: Squats, toe taps, and lunges target the major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and calves.
• Core muscles: Hand release push ups and plank pulls engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular endurance: The 1000m run and the high-repetition bodyweight exercises elevate the heart rate and improve cardiovascular endurance.

This workout plan targets the lower body muscles and improves cardiovascular endurance while engaging the core muscles for stability and strength. It is an ideal workout plan for individuals who are looking to improve their endurance and lower body strength.

Additional information:

Measure: Time (Speed)
Toe taps refer to alternating taps of the toes on a raised platform, such as a box or step.