Sat 04MAR23

BODYWEIGHT

quick minimalist workouts

Week 3 of 6

Run

@400m pace; 600m; rest 2-3:1 x 3

BUILD

add muscle, build strength, feel energized

DELOAD WEEK

A. Rear Foot Elevated Dumbbell Split Squat:

10-8-6/leg

rest 2 min

B1. Standing Bicep Curl with E-Z Curl Bar:

12-15 reps

rest 2 min

x 3

B2. Dumbbell Skull Crusher:

12-15 reps

rest 2 min

x 3

C. 3 Sets @ SUSTAIN

2 min Air Bike

rest 1 min

- Aim for same cals/set.

ATHLETE

evidence-based, high-intensity functional fitness

3 Sets @ 85% Sustain

2.5k Row

rest 4-5 min

- Aim for same times per set. withing +/- 1 sec

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HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

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Questions? Scores?

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