FOR: Downloadable / Printout – Click Here
WARM UP
-Rower / Treadmill / Elliptical | 5-6 minutes
-Bird Pickers
-Spider Crawls
-Squat Pivots
-Frankenstein Kicks
WEIGHT LIFTING
Back
3 sets 12-15 reps – Bent over dumbbell rows
3 sets 12-15 reps – Reverse Flys
Instructions: lean forward not quite parallel to the floor, raise arms out to your sides, palms facing the floor. Use 5 lbs dumbbells
3 sets 12-15 reps – Lat pull downs on cable machine
Instructions: At home use resistance band
Shoulders
3 sets 12-15 reps – Dumbbell Presses
Instructions: Seated, press weight straight up
3 sets 12-15 reps – Lateral Raises
Instructions: Seated or standing raise both weights out to the side at same time
3 sets 12-15 reps – Front Raises
Arms
3 sets 10-12 reps – Wide and narrow grip barbell curl (20-30lbs)
3 super sets 10-12 reps – Hammer curl (10 lbs), tricep kickbacks or skull crushers (8-10lbs)
3 sets 12-15 reps – tricep cable push downs (17-22lbs)
METABOLIC CONDITIONING (METCON)
5 rounds
30 second plank
10 kettlebell swings
10 thrusters (8 lbs) or air squats
250 meter row or 10 burpees
4 rounds
20 kettlebell deadlifts
20 sumo kettlebell squats
10 lunges –each leg
10 jump squats
Instructions: Jump an inch or two off the ground land softly)
10 air squats
10 sit ups or 45 second plank hold
4 rounds
20 kettlebell swings
20 goblet squats
Instructions: hold both sides of kettlebell handle right in front of your chest
10 knee push ups or 1 minute plank hold
500 meters on rower or 15 burpees or 30 air squats
COOL DOWN
-Stretch
-Foam roller
Have Questions? Contact Nora!
NK Fitness 