legs and core

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

core and legs good for getting back in to shape after a lapse

upper 8 exercises, 43 mins

Stability Ball Jack Knife Push-Up	3x10 reps	rest: 30s
Barbell Rear Tricep Extension	3x8 reps	rest: 30s
Dumbbell One-Arm Bench Press	3x10 reps	rest: 30s
	3x12 reps	rest: 30s
Cable Wood Chop	3x8 reps	rest: 30s
Cable External Rotation	3x8 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 30s
Barbell Hang Clean	3x8 reps	rest: 30s

Abs Core 8 exercises, 59 mins

Indoor Cycling	0x0 reps	rest: 10s
Kettlebell Figure Eight	3x10 reps	rest: 60s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Kettlebell One-Arm Swing	3x10 reps	rest: 60s
Kettlebell Renegade Row	3x10 reps	rest: 60s
Kettlebell Arnold Press	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
	3x10 reps	rest: 60s

Legs and Core recovery 9 exercises, 55 mins