Holiday Workout Overview of Day 1 workout: Tri-Sets – Just You Fitness Winston- Salem, NC
December 24, 2017
Workout 1 is Here : )!
Watch the Overview Video (below) to understand how to perform the workout and get after it : ).
To view and /or download the spread click here, or simply follow along down below. The exercises are linked to Youtube videos encase you need some help with how to perform them. Enjoy : ).
| Dynamic | Warm-up | Sets | Reps | Load | Rest Interval |
| Complete 3 Rounds | Inline Lunges | 3 | 5 each leg | Body Weight (BW) | 0-5 seconds |
| Stablity Push-up | 3 | 5 | BW | 0-5 seconds | |
| Resting Squat | 3 | 15 – 30 seconds | BW | 0-5 seconds | |
| Inner Thigh Mobitiy | 3 | 8 each leg | BW | 0-5 seconds | |
| Elephant Ears | 3 | 8 each side | BW | 0-5 seconds | |
| Tri-set A: 5 sets | Exercises | Sets | Reps | Load | Rest Interval |
| A1. | Air Squats | 5 | 10, 10, 10, 10, 10 | BW | 0 minutes |
| A2. | Push-up | 5 | 10, 8, 6, 4, 2 | BW | 0 minutes |
| A3. | Pull-up or Negatives | 5 | 5, 4, 3, 2, 1 | BW | 30 seconds |
| Tri-set B: 5 sets | Exercises | Sets | Reps | Load | Rest Interval |
| B1. | Back Lunge | 5 | 10, 10, 10, 10, 10 | BW | 0 minutes |
| B2. | Military Push-up | 5 | 10, 8, 6, 4, 2 | BW | 0 minutes |
| B3. | Chin-up | 5 | 5, 4, 3, 2, 1 | BW | 30 seconds |
| Tri-set : 5 sets | Exercises | Sets | Reps | Load | Rest Interval |
| C1. | Pelvic Peel | 5 | 10, 10, 10, 10, 10 | BW | 0 minutes |
| C2. | Down Dog Push-up | 5 | 10, 8, 6, 4, 2 | BW | 0 minutes |
| C3. | Supine Row | 5 | 5, 4, 3, 2, 1 | BW | 30 seconds |
| Finisher: As Fast As Possible | Exercises | Sets | Reps | Load | Rest Interval |
| Push-up | 1 | 10 | BW | 0 minutes | |
| X-Jack | 1 | 20 | BW | 0 minutes | |
| Burpee | 1 | 30 | BW | 0 minutes | |
| Mountain Climber | 1 | 40 | BW | 0 minutes |
