Summer Total Body Workout

Warm Up:
5 x 100m on the rower with 20 seconds rest. (100m nice and fast each time, push through legs follow through with arms)
Resistance:
Barbell Split Squat
Upright Row
Bosu Squats
Lat Pull Down
Pec Fly into Narrow Bench Press Superset
Single Arm Med Ball Crunch
Clean & Press
Floorwork
Jack-knife
Oblique Twist into Crunch
Pushups on Ball into Plank
Cardio:
X-Trainer/Treadmill/Bike 1 minute very quick (controlled) 1 minute recovery for 20 minutes

Do all weights for 12-15 reps with as heavy weight as possible for 2-3 sets. Men might prefer to do 3-5 sets of 10-12 reps with increasing weight if they want to bulk up slightly.
Diet is very important so make sure its high in protein with a few steady slow releasing carbs and very little sugar and salt.

Category:

Howto & Style

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• fitness
• denis
• teeling
• personal
• training
• energie
• summer
• exercise
• workout