EMPTY THE TANK

 

This workout is great for core stability, developing strength and muscular endurance. You'll need:
 
  • Med Ball
  • Skipping rope
  • Bench
  • Heavy dumbbells
  • Rowing Machine
WARM UP x 2

16 Dead Bugs
12 Kneeling Med Ball Lifts (Left then Right side, total 24)
50sec Skips
30sec Beer crawls
 
REST 30 sec / Repeat
 
STRENGTH x 2
10 Alternating Dumbbell Chest press
10 Chin Ups
10 Goblet Squats
10 Side Plank Knee Drives (Left then Right side, total 20)
 
REST 1 Minute / Repeat
 
METABOLIC STRENGTH x 2
15 Dips with Hip Extension
10 Dumbbell Deadlift (Left then Right side, total 20)
250m Rower
 
REST 1 Minute / Repeat
 
COOL DOWN
8 Side Lying T Stretch (Left then Right Side, Total 16)
30Sec Kneeling Quadriceps Stretch (Left then Right Side, total 1Min)
30Sec Butterfly Stretch
 
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