Movember 27th

DYNAMIC WARM UP

TABATA CORE PLANKS

80 ON 

20 OFF

5 SETS

10 PULL UPS

10 DEAD LIFTS

10 CHIN UPS (PALMS FACING IN)

10 FLAT BENCH PRESS

10 EXPLOSIVE PUSH UPS

COOL DOWN 

WE DONT PLAY SPORTS TO GET IN SHAPE,

WE TRAIN TO PLAY SPORTS

(R.C)

Warm Up Dynamic Stretching

Tabata 

60 On

20 Off

10.9.8.7.6.5.4.3.2.1.

Burpee"s

Dips

Front Squats

Shoulder Press 

Lunges Weighted 

Cool Down Static Stretchi

NOV 16th

CORE WORKOUT

X2

25 CRUNCHES

25  MOUNTAIN CLIMBERS

25 FROGGERS

25 BICYCLE KICKS

25 Lateral Raises

2 min prone Plank

FRAN WITH A TWIST

21-15-9

Thrusters

Pull Ups

 Split Lunges

 Bicep Curls

10 min Cool Down

Static Stretching

 Dynamic Warm Up

Tabata Core

60 on

20 off

5 Sets

10 Weighted Back Squats

10 Push Ups

10 Bulgarian Split Lunges

10 Dips

21 Bicep Curls

Cool Down

Nov 3rd

Dynamic Stretching and Warm Up

3 min Prone Plank

3 min Back Extension

2 min Prone Plank

2 min Back Extension

400

25 Pull Ups

50 Jump Squats

50 Push Ups

50 Lunges

50 Crunches

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Cool Down static stretching