February 14, 2019

February 14, 2019

February 14, 2019

February 14, 2019

February 14, 2019

February 14, 2019

February 14, 2019

Please reload

Recent Posts

Guilt Free Gluten Free Breakfast Bread!

January 26, 2018

1/10
Please reload

Heavy Metal: Phase 4 Compound Week 1

February 20, 2017

 

We are on to the next phase of our Heavy Metal challenge.  This round we will focus on compound exercises.  In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.

 

Heavy Metal Phase 4 Week 1

Focus:  Compound Exercises

 

The format goes like this.

 

Weighted Compound Group 6 reps

1 minute of jump rope

1 minute of circuit exercise

 

Any questions?

 

 

Here is the routine

 

Clean & Press

Chest Press

Weighted Rotational Squat 

Deadlift

Sumo Squat to cable row

Dips

Pull Ups

 

6 reps for each exercise

 

Rope 1 min

 

Circuit 1 min

Station 1  Knee Slap Jack

Station 2: Jack Plank Jack

Station 3:  Push Ups with kick through

Station 4:  Walking Lunges

Station 5:  Hip Thruster

Station 6:  Back Fly in Front T

Please reload

Featured Posts
SIGN UP FOR OUR MY NEWSLETTER.  YOU WILL HEAR FROM ME LESS THAN YOU WANT TO, BUT MORE THAN YOU ARE NOW!

Transformational Programs

© CDS Worldwide llc. - CHRISTINE DE SOUZA

  • Grey Instagram Icon
  • Facebook Clean Grey
  • Pinterest Clean Grey
  • Grey LinkedIn Icon
  • YouTube Clean Grey