Wednesday 29 March 2023
Workout Plan: Picasso
Purpose: To improve overall fitness, build strength in the back muscles, improve core stability and endurance.
Warm Up:
3 rounds
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 thread the needles
- 2 walk outs
- 10 leg overs
- 10 calf raises
- 10 alternating lunges
Part A: Picasso
Measure: Rounds
4 x 9min AMRAPs
A.
- 6 T-bar rows
- 12 full kettlebell swings
- 6 chin-ups
B.
- 6/6 dumbbell deadlifts
- 4/4 dumbbell cleans
- 2/2 dumbbell press
C.
- Running
D.
- 6 burpee box jumps
- 12 alternating kettlebell lunges
- 6 kettlebell slides
Muscle Groups:
- Back muscles: T-bar rows and kettlebell swings target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Core muscles: Chin-ups, dumbbell cleans, and kettlebell slides engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Leg muscles: Running, burpee box jumps, and alternating kettlebell lunges engage the leg muscles for strength and endurance.
- Shoulders and triceps: Dumbbell press engages the shoulder and triceps muscles.
This workout plan targets back muscles, improves core stability, and increases overall endurance. It includes a combination of compound and isolation exercises that target major muscle groups in the back, shoulders, core, and legs. The rounds and AMRAPs structure make it a challenging workout for individuals who are looking to improve their fitness level and build strength in their back muscles.