FRIDAY’S WORKOUT

With Anais Zanotti


-Perform the warm-up before starting the exercises.

-To keep your heart rate elevated during the workout, and burn more body fat make sure you don’t rest too much between sets.
45 SECONDS REST IN BETWEEN ROUNDS, short rest in between sets unless it’s a super set.

-45 secondes de repos entre les rounds, pas de repos entre les sets.

-For all the exercises, add weight as you go, or use bands that are heavier, keep it challenging, if you are not feeling that you are pushing or pulling a car at the end of the set, it was probably too easy for you. Remember you want a weight that is going to challenge yourself, but you must maintain proper form. Remember, IT’S NOT ABOUT THE REPS, IT’S ABOUT THE QUALITY OF THE REPS. Every single rep counts. You always want to know which muscle you are working, where you should feel it, and the contraction of the muscle during the Isometric part that is important. That’s the best way to get results.

WARMUP:
Jump Rope 3 rounds of 2min


PERFORM 3 ROUNDS OF EACH

Plank Jack to mountain Climbers

(45 secs)


Half Burpees

15 reps


Ball Plank

( 1 minute )


BREAK 1 MINUTE

Single Arm KB Overhead Lunge

3 sets of 12-15 reps


Plate Swing

3 sets of 15 reps


BREAK 1 MINUTE

Neutral Grip, Alternate DB Shoulder Press

4 sets of 15-12-10-8 reps


Bent Over Lateral Raise

4 sets of 15 reps


BREAK 1 MINUTE

Banded Face Pull

4 sets of 20-15 reps


DB Lateral Raise

4 sets of 15 reps


KB Front Raise Reverse Grip

4 sets of 15 reps


BREAK 1 MINUTE
PERFORM 3 ROUNDS

Alternate toe touch

15 reps on each


Jack Knife

45 secs


V-Ups Hold

45 secs


COOL DOWN: STATIC STRETCH