Page 10 - explosive and functional training (1)

Workouts

functional and explosive training programs (HIIT)

week 1 to 3

Exercise Sets Reps/time Rest between
sets
Push ups 1 45 secs 0
deadlift 1 45 secs 0
Bosu squats 1 45 secs 0
Explosive squats 1 45 secs 0
Bicep curl 1 45 secs 0

Rest for 60 secs, then move to the next circuit.

Exercise sets Reps/time Rest between
sets
Kettle bell 1 45 secs 0
swing
Single leg 1 45 secs 0
deadlift
Star jump 1 45 secs 0
Kettle bell row 1 45 secs
Hanging leg 1 45 secs 0
raises

Rest for 60 secs, then repeat the entire set

List of functional training exercises

-Overhead warm up with dumbbells

-Single leg dumbbell row

-Dumbbell reverse lunge with rotation
-Hip and thoracic openers

-Break dancer push up

-Single arm kettlebell snatch

- dumbbell goblet squat

- bent- over row
-suitcase deadlift