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)

 

Exercise Sets Reps Tempo Load Rest

 

Kettlebell (KB) Swings

 

 

2

 

 

16

 

 

Fast

 

 

65% 1RM

 

 

circuit

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)

 

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