Back and Shoulder Focus

You only regret the workouts you don’t do.

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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Walk lunges

Walk lunge is an exercise designed to strengthen the legs

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demonstration of the external rotation

external Rotations

The External Rotation is an exercise designed to strengthen the rotator cuff muscles

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

Cardio Challenge

3 km on the Bike

Round 2

Repeat each exercise for 15 repetitions

upright row demonstration

upright row

The Upright Row is an exercise designed to strengthen the shoulders

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Pull over exercise demonstration

pull-overs

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

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

End of workout, time to stretch