WOD Tuesday “Turbo Torso”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Standing Single Arm Resistance Band Rows (opposite leg forward) 20 reps on each side, turn around and superset with
2- Standing Single Arm Resistance Band Chest Press (opposite leg forward) 15 reps on each side, then rest for 30 sec. Perform this superset 3 more times with 45 sec rest between each. After the last superset, rest for 1 min, 30 seconds, then move onto:
3- Chest Press/Row Superset with Barbell (Bi-lateral) 30 sec on each/30 sec rest for 2 supersets. 20 sec on each/30 sec rest for 2 supersets, rest for approximately 2 minutes then:
4- Tri set combo sequence (sitting on stability ball). These 3 exercises are performed as a single movement- DB curl/Shoulder Press/Tricep extension. 60 sec on/10 sec rest performed slow and controlled, then 60 sec on/20 sec rest performed slightly faster, then 60 sec on/30 sec rest performed faster (but maintain control!!!), then back the speed way down and perform 2 more sets at 45 sec on/30 sec rest.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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