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  • Interval Workout ABA, BAB

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    danahem
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    Workout A focuses on upper body exercises like dumbbell presses, overhead lunges, and pushups. It includes 2 sets of 12-15 repetitions for each exercise with walking breaks in between. Workout B targets the lower body and back with movements such as dumbbell rows, shoulder squats, and reverse flies. It also consists of 2 sets of 10-15 reps for each exercise separated by walking. Recovery days involve 2 sets of core exercises like planks, bridges, and Russian twists for 12-20 repetitions to aid muscle recovery without straining the body.

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    Workout A focuses on upper body exercises like dumbbell presses, overhead lunges, and pushups. It includes 2 sets of 12-15 repetitions for each exercise with walking breaks in between. Workout B targets the lower body and back with movements such as dumbbell rows, shoulder squats, and reverse flies. It also consists of 2 sets of 10-15 reps for each exercise separated by walking. Recovery days involve 2 sets of core exercises like planks, bridges, and Russian twists for 12-20 repetitions to aid muscle recovery without straining the body.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    101 views1 page

    Interval Workout ABA, BAB

    Uploaded by

    danahem
    Workout A focuses on upper body exercises like dumbbell presses, overhead lunges, and pushups. It includes 2 sets of 12-15 repetitions for each exercise with walking breaks in between. Workout B targets the lower body and back with movements such as dumbbell rows, shoulder squats, and reverse flies. It also consists of 2 sets of 10-15 reps for each exercise separated by walking. Recovery days involve 2 sets of core exercises like planks, bridges, and Russian twists for 12-20 repetitions to aid muscle recovery without straining the body.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    of 1

    PRE / POST WORKOUT WORKOUT A WORKOUT B RECOVERY DAY

    Warm-Up Movements 2x ea Movements 2x ea Core 2x consec


    March 40 DB Press 12 DB Rows 12 Bird Dog 20
    Hip Rolls 20 M.B. Overhead Lunge 10 Sand Bag Shoulder Squats 10 Bench Leg-Ups 20
    Toe Touch Reach 10 March 20 March 20 Glute Bridge (Heel) 12
    Jump Jacks 20 Push-Ups (alt Incline Press) 12 DB Reverse Flies 12 M.B. Russian Twist 20
    Leg Swings F/R 12 Stability Ball Leg Curl 10 Single RDL 10 S.B. Back Flex 12
    Leg Swings L/R 12 March 20 March 20 M.B. Straight Leg Crunch 20
    Hurdle Step-Overs 10 Side Laterals 12 Standing Band Rows 15 Bent Leg Obligues 20
    Sumo Swims 12 Sand Bag Get Ups 8 Burpees 10 M.B. Kneeling Back Flex 12
    Cross Jacks 20 Bicycles 20
    S.B. Roll Outs 12
    Cool Down Plank 20
    Walk 2min Side Plank 12
    Sky Reach 20sec Supermans 20
    Hip Flex Band Chops H / L 12
    Hurdler Cat / Cow 20
    Quad
    Butterfly
    Piriformis
    Split Leg
    Cheer Leader

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