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

Half Burpees

15 reps


Pike Push-Up

15 reps


Plank Tap

( 45 secs )


Ball Plank

( 1 min )


BREAK 1 MINUTE

Reverse Grip Shoulder Press

3 sets of 12-15 reps


Plate Upright Row

3 sets of 15 reps


BREAK 1 MINUTE

DB Alternate Seated Arnold Press

4 sets of 15-12-10-8 reps


DB Lateral Raise

4 sets of 12- 15 reps


BREAK 1 MINUTE

Banded Face Pull

4 sets of 20-15 reps


Bent Over Lateral Raise

4 sets of 15 reps


BREAK 1 MINUTE

Around The World with Plates

3 sets of 15 reps


DB Alternating Front Raises

3 sets of 12-15 reps


BREAK 1 MINUTE
PERFORM 3 ROUNDS

Hanging Corner to Corner

45 secs


Alternate Elbow to Knee

15 reps on each


V-Ups Hold Side Crunch

45 secs


COOL DOWN: STATIC STRETCH