General Training


Details from above Video
Core Shoulders Back
Cable Russian Twists – 3*11 on each side Lateral Flyes – 3*11 Pull Ups – 3*8
Flutter Kick – 3*21 Front Flyes – 3*12 Standing Lat Pushdowns – 3*12
Modified V-Up – 4*12 Back Flyes – 3*11 Dumbbell Rows – 3*6
Russian Twists – 26 total Arnold Press – 4*9
Hollow Rock – 3*22 seconds Biceps, triceps, traps & chest Legs
Back Up/Superman 4*15 hold for 1 second Bicep Curls – 4*12 (up to failure & lower to failure) DB Squats – 3*11
Sit up with weight arms up – 3*12 Tricep Extension – 4*9 DB Lounges – 2*21
Knee Raises – 2*8 Chest Flyes – 3*14 One leg DB deadlift – 4*8
Push Ups – 3*11 Deadlift – 3*13
Shrugs – 3*16 Wall Sit – 2*30

e.g. Pull Ups – 3*8 means 3 sets of 8 reps.