FULL BODY WORKOUTS

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FULL BODY WORKOUTS

Pass 1:

EMOM WORKOUT ”lower-body”

(short workout, HIT training)

This EMOM goes for 10 rounds (total of 10mins)

WORKOUT

10x Alt. lunges forward, dumbbell (start outside P9)

10x Squat with lift over head, dumbbell (start in number 5)

EMOM - Complete the given workout, every minute on the minute. Are you done within the minute you rest. If you do not complete the given workout within the minute, you simply go back to the start and begin again every minute start.

Pass 2:

EMOM WORKOUT ”upper-body”

(short workout, HIT training)

This EMOM goes for 10 rounds (total of 10mins)

WORKOUT

10x Alt. Lunge with lift from floor to over head, dumbbell (start outside P9)

10x Squat with lift over head, dumbbell (start in number 5 and 7 or 9)

Pass 3:

EMOM WORKOUT ”lower-body -hip focus”

(short workout, HIT training)

This EMOM goes for 10 rounds (total of 10mins)

WORKOUT

10x Pivot (reaction training), dumbbell (start in number 2 and 9 or 7)

10x Cross lunges, dumbbell (start in number 2 and 5)

NOTE! Minute 1 you complete one side (for example R side). Minute 2 you complete the other side (for example L side) and so on during 10 minutes. 5 sets/side.

Pass 4:

AMRAP WORKOUT ”whole-body”

(short workout, HIT training)

This AMRAP goes on for 10 minutes

WORKOUT

10x 3D Burpee (5 each side)

10x Squat jump (5 each side) dumbbell

10x 3D Push up (5 each side)

10x Forward lunges with lift over head (5 each side) dumbbell

AMRAP - Complete as many rounds (of 4 exerciase) as possible during 10 minutes

Pass 5:

LADDER WORKOUT CHALLENGE ”whole-body”

(short workout, HIT training)

This LADDER is a challenge - How far on the ladder can you do in 2 minutes?

WORKOUT

1x Backward lunges with bicepscurl, dumbbell

1x Squat with lift over head, dumbbell

2x Backward lunges with bicepscurl, dumbbell

2x Squat with lift over head, dumbbell

3x Backward lunges with bicepscurl, dumbbell

3x Squat with lift over head, dumbbell

And so on until you have completed all 8 different numbers on the Platform9 in a ladder.

NOTE! Work you way through the 8 different numbers. If you do your lunge to number 5 then you do your squat in number 5 as well, then you move on to the next number.

LADDER- Complete the given workout within 2 minutes. Start with one repetition of each exercise, then two of each, three, four and so on.

Pass 6:

PYRAMID WORKOUT ”upper-body”

(short workout, HIT training)

PYRAMID WORKOUT

1x Squat with one arm pull

1x Squat with reach out in different angle (only one angle in this one, because of one repetition)

2x Squat with one arm pull

2x Squat with reach out in different angle

3x Squat with one arm pull

3x Squat with reach out in different angle

And so on until you have completed all 8 repetition then you do the same way from 8 down to 1 repetition.

PYRAMID - Complete a whole pyramid up and the down in a given time frame. You start with one repetition of each exercise then you do two, three and all the way up to 8 repetition and then you go down the same way so you start on 8 repetition, then 7, 6 and so on. All the way down to 1 repetition.

Pass 7:

STANDNING CORE WORKOUT

WORKOUT

10x Pivot with reach Forward, R & L side

10x Lateral side step with lateral flexion, R & L side

10x Reach Backward 135*, R & L side

10x Lateral side step with swing to lateral flexion, R & L side

10x Rotation with one arm reach up, R & L side

10x Planke position forward and back with split stance hand position

10x Planke position rotation with split stance hand position

Pass 8:

HIP (GLUTEUS) WORKOUT WITH MINI BANDS

WORKOUT

10x Mini bands around the feet - Lateral step in each number, R & L side

10x Mini bands under the knee - Forward lunges in each number, R & L side

10x Mini bands around the knee - Split stance to lateral step, R & L side

10x Mini bands above the knee - Circular movement in the air, R & L side

10x Mini bands above the knee - One leg squat with the back leg in each number, R & L side

10x Mini bands above the knee - Standing one leg with arm reach in each number, R & L side

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