Monday Workout

Workout

Strength Round 1

  • Seated Row: 15 reps
  • Pull Overs: 15 reps
  • Dead Bug: 45 seconds
  • Rest 45 seconds
    Repeat 3 times

Cardio

Treadmill 1 KM
Rower 500 M
Treadmill 1 KM

Strength Round 2

  • Body Weight Squats: 2 x 15 reps
  • Cobra: 30 seconds
  • Plank: 45 seconds
  • Rest 45 seconds
    Repeat 3 times

Cardio

Bike 1 KM

Exercises round 1

pull-overs

Dumbbell Pull-Over The dummbbell pull over is an exercise designed to strenghten the core and increase mobility in the shoulders https://youtu.be/Lp7kpzO4V5Q Movements Shoulder: extension/Flexion Muscles pectoralis

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Dead Bug

Dead Bug The Dead Bug is an exercise designed to strenghten the core muscles https://youtu.be/UR_lWjVpfAM Movements Shoulder: extension/FlexionHipsFlexion/extensionKneeFlexion/extension Muscles Core muscles Hip Flexors Close gripWide grip

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Exercises round 2

Prone Cobra

Prone Cobra The prone cobra is an exercise designed to strengthen the lower mid back muscles https://youtu.be/2Z7uGBbsvf8 Movements Shoulder: extensionScapula:RetractionElbowextension Muscles Latissimus Dorsi Posterior Deltoid  Trapezius

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Stretches