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Interval Training:  One muscle group at a time – 3 x 8 Min. Rounds 

Saturday, January 28

Starter:  Shoulder Prehab – Side Lying Trio (3lb. weights):

  • Flexion (RPE 6/10) 10-12 Reps 
  • Abduction (RPE 8/10) 12-15 Reps 
  • External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training:  One muscle group at a time – 3 x 8 Min. Rounds 

  • :40 / :30 / :20 / :10 = 1:40 min per station / :20 of rest between stations = 2 min
  • 1 Round straight through all 4 stations = 8 min
  • 1 min. rest between rounds 
  • 3 RNDS total

 

 

Station 1 Lower:   Stepback Lunges R: KB (:40) / Lateral Bounds Non-Impact: Lateral Lunges  (:30) / Squat Jumps Non-Impact: Squats (:20) / Squat Hold (:10)

 

Station 2 Upper:  Band Bicep Curls(:40) /  Band Pull Aparts (:30) / Push Ups (:20) / Plank Shoulder Taps (:10)

 

Station 3 Core:  Superman (:40) / Active Plank (:30) / Hollow Crunch (:20) / Hollow Hold (:10)

 

Station 4 Conditioning:  Jump Rope (Non-Impact: MB Slams)(:40) / Skip In Place (Non-Impact: Fast March) (:30) / Burpees (:20) / Mtn Climbers (:10) 

Details

Date:
Saturday, January 28
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