Maandag/dinsdag
T.O.T. 1
each exercise should be performed 1-3 rounds on the following reps: 11-5-25 HH
R: Rows, DB
E: elevated heel squat, KB
B: BOOM, 11 KCAL SPRINT!
E: Een dumbell press
L: Leg lifts (plate)
B: (barbell) push-up
A: Alternated DB lunge
B: Barbell inverted row
Y: Y raise, TRX
B: BOOM, 11 KCAL SPRINT!
O: Overhead plate farmer walk
O: one leg RDL, DB
M: med ball slams
Finisher: Beschuit met muisjes!
T.O.T. 2
each exercise should be performed 1-3 rounds on the following reps: 11-5-25 HH
B: Bench press
A: alternated BW lunge
B: Barbell bicep curl
Y: y raises, DB
B: Barbell row
E: elevated KB squat
A: Arnold press, DB
S: Single leg hanging leglift
T: TRX bicep curls
W: walking lunge
O: overhead plate farmer walk
R: Run baby, 400m!
K: KB thruster
O: oehhh, push-up loose hands
U: upright row
T: TRX knee tucks
Finisher: Beschuit met muisjes!
Woensdag/donderdag
T.O.T. 1
30s plank 10-30s Side bridge 20 SB deadbug 3 sets 10 min.
Lucky 7
7 DB Thruster
7 TRX row @1131
7 Mod. Push-ups @21X1
7-7 S/A kneeling band pulldown
7 Calories
7 Easy burpees
7 Kn. Med ball slams
Finisher: trainer
T.O.T. 2
8-10 p.k. bulgarien DB split squat 8-12 DB row (pause) 3-4 sets 12 min.
Tabata: DB Snatch L / R
6-8 DB Floor press @21X0
15-20 Banded KBS
3-4 sets 12 min.
Tabata: Dual KB march + static leglift
8-10 BB military press
10 KCAL Airdyne, SPRINT!
8-12 DB Bicep curls
3-4 sets 12 min.
Vrijdag/weekend
T.O.T. 1
8-10pk BW lunge 10-15 TRX facepull 3-4 sets 12 min.
10-15 KBS (hinge)
8-10 DB floor press
3-4 sets 10 min.
15 KB squats
10-10 Palloff press
15 BB Hiplift
400m run / 20 KCAL
15 Leglifts
12 Wallballs
30s Plank
AMRAP 20 min.
T.O.T. 2
12-15 Heel elevated goblet squat @41X1 8-12 DB row 2s pause 3-4 sets 12 min.
8-12 Hiplift + DB floor press
6-8 Pull-ups
3-4 sets 10 min.
15 Wallballs
15 Calories for choice
3-5 sets 12 min
H/T Suitcase DB FW
10 Burpees longjump
3-4 sets 10 min.