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Transcription

1 眀眀眀 爀甀搀礀洀愀眀攀爀 挀漀洀 㤀 搀愀礀 戀椀欀椀渀椀 挀栀愀氀攀渀最攀 栀漀洀攀眀漀爀欀漀甀琀猀眀攀欀㔀 ⴀ 㠀

2 WEEK 5-8 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session TRX Bodyweight Bootcamp Medicine Ball & Kettlebell TRX Bodyweight Bootcamp Medicine Ball & Kettlebell Cardio minutes moderate intensity (fast walk, bike ride etc). 10x Mini Intervals minutes moderate intensity (fast walk, bike ride etc). 10x Mini Intervals Time NA Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 1

3 FULLBODY TRX WORKOUT Exercise Pair Sets Reps Tempo Body Position TRX Strap Length TRX Row TRX Chest Press 1a 10 2:0:1:1 1b 12-2:1:1:0 Facing Away TRX Long TRX Wide Grip Row TRX Tricep Press 2a 12-2:0:2:1 2b 12-2:1:2:0 Facing Away TRX Long TRX Bicep Curl TRX Squats a 12-2:0:2:2 b 2:1:2:0 Long TRX Crunch 4a :0:1:1 Facing Away TRX Knee Height TRX Lunge with Arms Overhead 4b 12/12 2:1:1:0 Facing Away TRX Long TRX Oblique Side Twists 5a :0:2:1 Facing Away TRX Knee Height TRX Squats with Arms Overhead 5b 2:1:1:0 Knee Height TRX Hamstring Bridge 6a :0:1:1 Long TRX Pendulum 6b 10/10 1:0:1:0 Knee Height Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 2

4 BODYWEIGHT BOOTCAMP Exercise Pair Reps Knee/Full Body Press Up 1a Squats + s hold 2a Plank to Press Up a Leg Raises 4a Walking Lunges 5a Plank with one leg off the floor 6a Burpees 7a Tricep Dips Straight Legs 8a Side Plank 9a One Leg Bridges 10a On the Spot Sprints 11a 1 min Mountain Climbers 12a 1 min Ab Roll Ups 1a Perform each exercise back to back without rest and then take minutes after the full circuit. Complete again for a second or third time, depending on time. Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime.

5 MED BALL & KETTLEBELL WORKOUT Exercise Pair Sets Reps Single Arm Press Up (12 each side) KB Classic Swings 1a 12/12 1b 0 Sit Up Med Ball Throws KB Front Squat 2a 2b 12 0 Med Ball Tricep Press Up KB Front Lunge a b 12/12 0 Med Ball Sit Up Twist KB Swing Alternating Arms 4a 4b 0 Med Ball Slams KB Front Squats 5a 5b 25 0 KB Swing Intervals Perform seconds of swings, rest for 10 seconds and keep going for 10 total intervals (NOTE: Stop if your lower back starts to hurt or fatigue). Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 4