Mar 22nd, 2016

Category: Training

Hump Day Wednesday Training Mission!

You will need a rower for this one!  Every piece of it!

5 minutes on the rower for a warm up

lateral leg slides on rower seat, 20x

plank crunches on the rower seat, 30 reps

pikes on rower seat 10 reps

repeat last two exercises for two blocks

alternate row push ups-3 sets of 10

repeat 5 min rower and lateral leg slides 20 reps

repeat this sequence of a minimum of 2 blocks:

reverse lunge ( 1 leg on rower seat, 20x)

pike on rower seat (15x)

reverse lunge 20x ( other leg)

Repeat entire roadmap until you feel you have fulfilled your “beast mode”

minimum of 3 minute cool down on rower

Reset all muscles used by performing your FUNCTIONAL FLEXIBILITY by stretching out your muscles used for optimum recovery.

Happy Hump Day, Kirsten