24 MIN WORKOUT:
Clients need to go heavy to make this workout effective. Give members weights if they won’t go heavy themselves!
Equipment Needed: Heavy DBS (Chest press, push press, high pull) Med DBS (Renegade press, chest fly, shoulder press) Light/Med DBS (front/lat raises, reverse fly)
*Demo all 4 exercises below and have them go for 12 min straight!
(Goal is 3-4 sets in 3 min of each exercise and clients rest on their own time in between)
- Bench Press x 3 Mins (6-10) (Heavy DBS)
- Hi Pulls x 3 Mins (5-8) (Heavy DBS)
- Reverse Flys (Light/Med DBS)
- Alternate between down dog and reg pushups x 3 Mins (Max reps!)
90 sec per round x 1 round through = 7:30 Mins
(Goal is 2 sets of each exercise in 90 sec and clients rest in between)
- 1 arm Bench Press x 12 (rt arm) (Heavy DB)
- 1 arm push press x 10 (rt arm) ((Heavy DB)
- 1 arm Bench Press x 12 (lft arm) (Heavy DB)
- 1 arm push press x 10 (lft arm) ((Heavy DB)
- Front to lat raises (Light/Med DBS) (Max reps!)
90 sec per round x 3 = 4:30 Mins
(Goal is multiple sets in 90 sec and clients rest in between)
- Chest Fly x 8-12 (Med DBS)
- Arnold Shoulder press x 8-12 (Med DBS)
- Mountain climbers for rest of time
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