The plan
This workout plan is a great Saturday afternoon workout.
Active stretch for five minutes.
Three rounds of a stability and heart-rate circuit.
A 24-12-6 strength scheme, with optional 3-rep finishers if there is gas left in the tank.
Active Stretch: 5 minutes.
Did you stretch? Go back and read the prior line.
Act One
You’ll repeat the following activities as a circuit for three times.
Balance board and dumb-bell dropsets for arm curls
- 10 count — both arms
- 10 count — both arms
- 10 count — both arms
You’ll step off the board briefly to swap the weight and get back on—with the goal of balancing the board fast as you step back on.
Jump-rope!
Thirty seconds or thirty jumps. It’s just to keep the heart rate up. Should be easy!
Half-bosu push-ups
10 pushups on the half-bosu maintaining stability and not rocking back and forth. Stability is the goal.
1 minute cooldown. Repeat until you’ve been thru this circuit three times.
Act Two
The rep scheme in this plan is 24-12-6. You’ll do two machines at 24, then increase the weight and do 12 reps, and then do 6. If you have gas in the tank, push up the weight and do 3. By the end you should not have gas in the tank. Flat bench requires two people so that’ll be your outlier.
2.1 Flat Bench
- Flat Bench
2.2 Pull and row
- Lateral pull-downs
- Machine Row
2.3 Walk it off
- WALK IT OFF
- 4 laps on short track, 2 laps on big track
2.3 Cable arms
- Cabled tricep extension
- Cabled bicep curl
2.4 Plate-loaded press and extension
- Plated machine chest press (not cabled, should load on plates)
- Tricep extension with plate
2.5 Walk it off
- WALK IT OFF
- 4 laps on short track, 2 laps on big track
This is a nice Saturday workout.