Wednesday 15 February 2023

Workout Plan: Green Goblin

Purpose: To increase cardiovascular endurance and build strength in the lower body, upper body, and core muscles.

Warm Up:

2 rounds:

• 10 calories on any cardio machine (rower, bike, etc.)
• 30 seconds pigeon stretch (left and right)
• 30 seconds hamstring stretch (left and right)
• 5 calories on any cardio machine
• 3/3 hip openers
• 2 walkouts

Part A: Green Goblin

Measure: Rounds

40-minute AMRAP (As Many Rounds As Possible)

• 200m run
• 20 KB slides
• 20 sit-ups
• 200m run
• 20 burpees
• 20 barbell push press
• 200m run
• 20 calorie row
• 20 KB swings

Muscle Groups:

• Lower Body: The 200m runs, KB slides, burpees, and KB swings engage the muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves.
• Upper Body: The barbell push press targets the muscles in the shoulders, triceps, and upper back.
• Core: The sit-ups engage the abdominal muscles, while the KB slides, burpees, and KB swings engage the core muscles for stability and strength.

This workout plan targets both the upper and lower body, improves cardiovascular endurance, and challenges the core muscles. It is an ideal workout for individuals who are looking for a challenging and well-rounded workout to build strength and endurance.