Here is my september group training workout for my class here @powerhouseatx. This month we will focus in on a lot of high intensity cardio and some resistance training. Please leave me any questions you might have in the comments. Give me a upvote and follow please!
Warm up: Foam roll and stretch 5-10 minutes
EMOM: Every minute on the minute you will perform a certain set of exercises. After you finish the exercise you get the remainder of the minute for rest. You start again the following minute. I find it best to use an interval timer set for 1 min high and 1min low. For the class this month we will have 3 different EMOMS to chose from. Each one will be 15 minutes long. We will perform one each class. Class is three nights a week.
Workout 1:
1.Kettlebell Goblet Squat 15x
2.Push Ups 10x
3.Dumbell bent over row 15
4.Plank raises 10x
5.Bridge 10x
Workout 2:
1.Alternating Forward Lunge 12
2.TRX Chest Press 15
3.DB High Row 15
4.Side Plank Rollover 10 total
5.Bridge with march
Workout 3:
1.Air Bike 20 seconds FULL SPEED
2.In out Squat Jumps 15x
3.Single Leg Touchdown Right leg up 10x
4.Single Leg Touchdown Left leg up 10x
5.Box toe taps 20x
From there we then pick out a one tabata circuit or 3 different circuits. Complete 3 total rounds. Tabata is 8 rounds of exercise with 20 seconds of work and 10 seconds of rest. Then one minute of rest after you complete all 8 rounds. One round of tabata takes 4 minutes to finish. With the 1 minute rest it ends up being a nice 5 minutes.
Choices for tabata this month
- Air Bike
2.Sled Push
3.Battleropes
4.row machine
5.Core
We will finish the class off with an AMRAP workout. AMRAP simply stands for as any rounds as possible. So we will do as many sets as we can of the following until class finishes. Class is 60 minutes long. Class is three days a week and will be slit up by body parts. Chest and bi will be Monday. Legs and shoulders will be Wednesday. Back and Tri will be Thursday. Each exercise will be done to 12 reps.
Chest/Bi
1.Barbell Chest press
2.Dumbell Curls
3.Push up position box walk
Legs/ Shoulders
1.Barbell Box Squat
2.Lateral Dumbell Lunge
3.Glute Ham Raise
Back/Tri
1.Bend over Dumbell row
2.TRX High Row
3.EZ curl bar braincrusher
Leave any questions below! Thanks again for taking the time out to check out my workouts. Hope they are helpful. Let me know if you try it out and like it
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