Back and Core Focus

The Magic Formula of Happiness: Exercise + You = Happy!

Round 1

Perform each of the exercises for 10-12 reps each

Pull over exercise demonstration


The pull over is an exercise designed to increase mobility in the shoulders

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Demonstration of the seated row

Seated Row

The seated row is designed to strengthen the upper back.

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demonstration of the leg-press

Leg Press

The Leg Press is a great exercise to strengthen the muscles in the legs.

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End Round 1, Rest 60 seconds and Repeat 2 more times

Cardio Challenge

Rower: 500 M --- Treadmill: 1 KM --- Rower: 500 M

Round 2

Repeat each exercise for 40 seconds

Prone Cobra Demonstration

Prone Cobra

The Cobra is an exercise designed to strengthen the back muscles

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demonstration of plank exercise


The plank is an exercise to strengthen the core Muscles

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Cardio Challenge

1.5 km on the bike as fast as possible

End of Round 3, rest 45 seconds and repeat 2 more times

End of workout, time to stretch