4x through for time.
1km bike sprint (80-100 RPM)
20x air squats
20x box jumps
20x Russian twists
20x kettlebell swings
250 metre row
Man of Steel Workout
Complete these exercises in order- start with 10 reps of each exercise and work your way down to one rep of each exercise.
Power Clean @ ½ body weight, Back squat @ ¾ body weight, Bench press @3/4 body weight, Shoulder press @ 1/4 body weight
10x power cleans, 10 x squats, 10 x bench press, 10 x shoulder press
9 x power cleans, 9 x squats, 9 x bench press, 9 x shoulder press
8 x power cleans etc.
(continue all the way down to one rep of each)
7 Rounds for Time Workout
7x jumping pull up’s
7x kettle bell swings @16kgs
7x burpees
7x air squats
7x push up’s on Bosu Ball
7x box jumps
7x dumbbell shoulder press 15 kgs
Calories and Weight Loss
When it comes to weight loss, it’s calories that count. Fad diets may promise you many things but weight loss ultimately comes down to burning more calories than you take in. You can do this by eating less calories and increasing calories burned through exercises.
Calories basics:
- Find your calorie maintenance level – click on this link to calculate your calorie intake: http://www.calculator.net/calorie-calculator.html
- Write up a meal plan that has around 300 fewer calories than your maintenance level
- Try the meal plan for a week and adjust accordingly e.g. if you are losing weight too fast then bump up the calories and if you are not losing any weight then eat less calories
Goal setting is also important for weight loss – Get in touch with me for a FREE consultation. I will be happy to help you with your weight loss goals and create a customized nutrition plan for you.
PT Lucas
027 461 5125
Lucas.goodwin.trainer@gmail.com