Upper Body & Core

Beginner

strength accumulation // fat loss // cardiovascular health

 

Intervals

Stationary bike

2 minute gentle warm-up, followed by,

30 seconds sprint (100% effort) at the highest gear your can manage, followed by, 

3 minutes of active rest (drop intensity to a low gear, 30% effort)

Repeat for 3 cycles


Upper Body Warm-Up

Rotator cuff exercises w/ resistance band, 10 reps each

Banded dislocates, 10 reps

Wrist stretches, 10 reps each position


A1. incline push-up

sets / reps

Complete each level before moving on to the next.

3 sets of 5

3 sets of 8

4 sets of 8

4 sets of 10

5 sets of 10

5 sets of 12


B1. incline ring row

sets / reps

Complete each level before moving on to the next.

3 sets of 5

3 sets of 8

4 sets of 8

4 sets of 10

5 sets of 10

5 sets of 12

c1. modified hollow body hold

sets / reps

Complete each level before moving on to the next.

3 sets of 12s

3 sets of 24s

4 sets of 24s

4 sets of 36s

5 sets of 36s

5 sets of 48s

sets / reps

Complete each level before moving on to the next.

3 sets of 12s

3 sets of 24s

4 sets of 24s

4 sets of 36s

5 sets of 36s

5 sets of 48s


finishers

Arm swing, 15s

Lat-lean, 30s per side

Cat-cow, 10 reps

Side-arc, 30s per side

Repeat x 2 sets