Workout 1 - Video 2 - Upper Body

Full body workout – advanced

 

Back with a bit more advanced workout from @nadakostovalova 😉 Full body!

A1. TRX single leg mountain climber + push up on Bosu (skip the push ups if you’re not up for the challenge) – 2 sets with each leg x 10-12 reps
A2. Single leg deadlift + press (using an exercise ball) – 2 sets with each leg x 12 reps

B1. TRX oblique pull ins + pike (with or without Bosu) -maximum reps you can manage x 3 sets
B2. Front squat + squat pulses (using a sandbag) – one squat + one pulse squat x 10 reps 3 sets

C1. TRX split squat + front raise – 3 sets each leg x 10-12 reps
C2. Metabolic get ups + squat jump – 3 sets x 12 reps

Enjoy! 😊

Workout 1 - Video 2 - Upper Body

Full body partner workout

 

Partner workout by my mentor and friend Nad’a Koštovalová – http://www.nadakostovalova.cz/
So much more motivating to train with a buddy!

  1. Push up med ball roll
  2. Side plank with row
  3. Split squat with lateral raise
    +
  4. Shoulder press or upright row
  5. Lunge jumps
    +
  6. Rear lateral raises

40sec work / 20sec rest
3 rounds

Give it a go! 🙂

Workout 1 - Video 2 - Upper Body

Full body workout

 

Dumbbell full body workout – you will need a pair of light or medium weight dumbbells 🙂  Give it a try and let me know how it went.

  1. Plank jump ins x 12-15
    Keep a strong core jumping out into a solid plank not dropping or lifting your hips.
  2. Donkey kicks with dumbbell L & R x 12-15
    Keep a neutral spine, not arching your lower back.
  3. Renegade row x 12-20 (6-10 per side)
    Keep a strong core, ensuring minimal movement (twisting) of the hips.
  4. Weighted surrenders x 12-20 (6-10 per side)
    Stay low when you get up keeping that tension in the quads.
  5. Chest fly x 12-15
    Keep a slight bend in your arms.   Engage your abs to ensure that your lower back is flat against the floor (not arching).
  6. Wide squat & press x 12-15
    Wider stance with your toes pointing out.  Ensure your knees follow your toes when you squat.

Enjoy! 🙂