Session Focus

  • Upper Body 60% 60%
  • Lower Body 30% 30%
  • Core 10% 10%

THE PLAN

We are going to run through a quick warm up and some shoulder stability exercises, and then today we have 3 main sets…!

For all the exercises simply move further away to tighten the cord to make sure its hard enough for the rep duration. You should be feeling it by the end of the set! Give yourself a minute or so rest between exercises too!

The session should take about 35 minutes to complete! Good luck!

WARM UP…

1. Chest Press

3 x 40 secs with 20 seconds rest

• Stand upright in ‘press up position’

• Start with hands by your shoulders

• Push until fully extended

2. Standing Row

3 x 40 secs with 20 seconds rest

• Stand upright with shoulders back

• Start arms extended in front

• Pull arms back to armpits

3. Internal Rotation

2 x 30 secs left, 30 seconds right, 30 seconds rest

• Shoulders back

• Keep your elbow against your side

• Push across the body to opposite side

4. External Rotation

2 x 30 secs left, 30 seconds right, 30 seconds rest

• Shoulders back

• Keep your elbow against your side

• Pull across the body to opposite side

MAIN SET ONE

40 seconds FRONT KICK 20 seconds REST
40 seconds FRONT PULL 20 seconds REST

Repeat the above 3 times – it’ll take 6 minutes total!
Give yourself a few minutes rest after 😁

FRONT KICK

FRONT PULL

MAIN SET TWO

40 seconds BACK KICK 20 seconds REST
40 seconds BACK PRESS 20 seconds REST

Repeat the above 3 times – it’ll take 6 minutes total!
Give yourself a few minutes rest after 😁

BACK KICK

BACK PRESS

MAIN SET THREE

40 seconds DEADBUGS 20 seconds REST
40 seconds SWIM PULL 20 seconds REST

Repeat the above 3 times – it’ll take 6 minutes total!
Well done you completed the session 😁

DEADBUGS

SWIM PULL