Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Single arm dumbbell rows: Begin with 30 sec on each arm. Without resting, move into:
2- Single arm rubberband rows: This time go for 45 secs on each arm. Again, without resting move right into:
3- Kettlebell deadlifts: Begin with 8-12 reps, then finish the set by dropping the weight slightly and continue for 30 sec. Rest for 20 sec and repeat the tri-set.
4- Stability ball pullovers: Finish back training with 2 sets of pullovers using a medicine ball. Perform each set for 45 seconds with a 15 sec rest in between.
5- Dumbbell curls: Begin the bicep workout with 12-15 reps and move immediately into:
6- Barbell preacher curls (on stability ball): Perform for 45 sec and finish with:
7- Hammer dumbbell curls: Go for 30 sec on this one, rest for 20 sec and repeat the tri set.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
To learn how to design and deliver effective workouts with confidence to clients, enroll in our 2-Week Personal Training Certification course! Complete the web form to the right to request more information now!