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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