Workout by Glenn Cranham B.Sc
A great little bank holiday workout for your clients at the gym.
CV warm up 5 mins.
Exercise | Sets | Reps | Tempo | Load | Rest | ||||||||||||||
TRX Pistol Squats | 2 | 10 | 3-1-2 | Bodyweight | circuit | ||||||||||||||
TRX Row | 10 | 3-0-1 | Bodyweight | circuit | |||||||||||||||
TRX Sprinters Starts | 10 | Fast | Bodyweight | circuit | |||||||||||||||
TRX Chest Press | 10 | 3-1-2 | Bodyweight | 1 min | |||||||||||||||
Cardio | Settings | Type | Intensity | Time | |||||||||||||||
Rowing
|
Level 5/6
|
intervals
|
Max effort
|
5 min (40w/20r)
|
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Kettlebell (KB) Swings |
2 |
16 |
Fast |
65% 1RM |
circuit |
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KB single arm clean & press | 10 L&R | Fast | 75% 1RM | circuit | |||||||||||||||
KB single arm swing | 10 L&R | Fast | 75% 1RM | circuit | |||||||||||||||
KB Sumo Deadlift | 10 | 3-0-1 | 75% 1RM | 1 min | |||||||||||||||
Cardio | Settings | Type | Intensity | Time | |||||||||||||||
Cross trainer
|
12
|
intervals
|
>100spm work int
|
5 mins (25w/15 r)
|
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Cleans | 2 | 10 | Fast | 75% 1RM | Circuit | ||||||||||||||
Chest press on swiss ball | 10 | 3-0-1 | 75% 1RM | Circuit | |||||||||||||||
Front squats | 10 | 2-1-2 | 75% 1RM | Circuit | |||||||||||||||
Bent over row | 10 | 3-0-1 | 75% 1RM | 1 min | |||||||||||||||