Wednesday 19 October 2022

Workout Plan: Cargo Plane

Purpose: To build strength and endurance while incorporating team collaboration through a partner workout format.

Warm Up:

2 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 30 seconds pigeon pose each side
• 30 seconds leg over back stretch each side
• 10 touch sky and toes
• 10 alternating thread the needles
• 20 jumping jacks

Part A: Cargo Plane

Measure: Rounds

40-minute AMRAP in teams of 4:

• 30 calories on the machine (25 calories on the bike)
• 20 kettlebell slides
• 30 dumbbell swings
• 20 weighted sit-ups
• 30 hand release push-ups
• 20 ins and outs
• 30 push press at 30kg
• 20 walk-ups

Muscle Groups:

• Legs: The kettlebell slides and dumbbell swings engage the leg muscles, including the quadriceps, hamstrings, and glutes.
• Core: Weighted sit-ups and ins and outs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Chest and triceps: Hand release push-ups and push press target the chest and triceps, helping to build and strengthen the muscles on the front of the upper body.
• Shoulders and back: Push press and kettlebell slides engage the shoulders and back muscles, such as the deltoids, trapezius, and latissimus dorsi.

This workout plan targets all major muscle groups, promoting strength and endurance while incorporating team collaboration through a partner workout format. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the body.