Back and Shoulder Focus

Pain is Temporary! Quitting lasts Forever!

Round 1

Perform each of the exercises for 30 seconds each

Demonstration of the seated row

Seated Row

The seated row is designed to strengthen the upper back.

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Reverse Crunches

The reverse crunch is an exercise designed to train the stomach muscles

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Squat demonstration

Body weight Squat

The squat is an exercise designed to strengthen the legs

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End Round 1, Rest 45 seconds and Repeat 2 more times

Cardio Challenge

2 km on the Bike

Round 2

Repeat each exercise for 15 repetitions

side raise demonstration

Side raises

The Side Raise is an exercise designed to strengthen the shoulders

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Front Raises

The Front raise is an exercise designed to train the core and front delts

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Prone Cobra Demonstration

Prone Cobra

The Cobra is an exercise designed to strengthen the back muscles

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End of Round 2, rest 45 seconds and repeat 2 more times

Cardio Challenge

3 x 400 meter km on the cross-trainer as fast as possible with 100 meter slow pace in between

End of workout, time to stretch