DAILY WORKOUT

45 Minutes | PULLING, POSTERIOR, & CORE

PULLING, POSTERIOR, & CORE

A workout series that focuses on pulling, posterior chain, and core. Start off the warm-up slow, and progress with a strong consistent pace for the main workout sequence. Try and maintain this pace for the full ten minutes. The main workout sequence is made up of six different exercises, to be performed for seven rounds, and a 90 second rest between each round. The finishing sequence is one exercise to be performed for as many reps as possible (AMRAP) in five minute. Rest as needed, but as minimally as possible within the five minutes.

 

HOME EQUIPMENT FOR EXERCISES

Luggage and Backpack

Gallons of Water

Cans of Food or Odd Objects for Weight

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM-UP SEQUENCE

1.

Rear Delt Flys

X 10

2.

Arch Hold

30 SEC

3.

Bicep Curls

X 10

4.

REST

1 MIN

AS MANY ROUNDS IN 10 MINUTES

WORKOUT SEQUENCE

1.

Bent Over Rows

X 20

2.

Knee Ins

X 15

3.

Back Pack Swings

X 20

4.

Plank-Ups

X 15

5.

Dead Lifts

X 20

6.

Reverse Crunches

X 15

7.

REST

90 SECS

7 ROUNDS

FINISHING SEQUENCE

1.

Renegade Rows

5 MINS

2.

REST

AS NEEDED

AMRAP FOR 5 MINUTES

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