Prep Week Day 5 Gym Workouts

Full Body Workout 

  • Start with a 5-10 minute Dynamic Warm-up 
  • 45 seconds-2 minute for rest time between sets 
  • Separate each lift and 1-2 minutes between exercises if needed
  • Advanced Training will add 1 more set to each exercise

    • Narrow squat  2x8
    RDL/Straight Leg Deadlift 2x8
    Shoulder burnouts  2x8
    push ups  2x8

     

     

    HIIT

  • Complete the circuit 8 rounds
  • Take 30 seconds-2 minutes in between rounds
  • Exercises can be done with Body Weight or Light Weight
    • Thrusters  20 seconds
    rest 10 seconds
    Close Grip Push Ups  20 seconds
    rest 10 seconds
    Reverse lunges  20 seconds
    rest 10 seconds
    Walk out  20 seconds
    rest 10 seconds

     

     

    Cool Down

    • 5-10 Minutes walking around gym, house, outside, etc.
    • Foam Roll and utilize Self Myofascial Release techniques if sore or tight.