A Full Body Assault
Want to switch things up and really put your body to the test? Try this full body workout!
This workout is specifically designed to test your willpower, strength and also endurance so give it 100% and see if you can complete the entire thing!
Let the body gods be with you ;)
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Full Body |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
A1 |
Leg Press – Pyramid* |
50 |
2 |
2010 |
150 |
90 |
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B1 |
Walking Lunge – Keep Low** |
30 |
3 |
- |
- |
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B2 |
Sumo Squat Pulse |
30 |
3 |
1010 |
60 |
90 |
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C1 |
Wide Grip Pull Ups |
10 |
3 |
3011 |
50 |
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C2 |
Bent Over BB Row |
20 |
3 |
2021 |
100 |
90 |
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D1 |
DB Shoulder Press |
15 |
3 |
3020 |
75 |
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D2 |
Incline DB Chest Press |
15 |
3 |
3020 |
75 |
90 |
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E1 |
Gar Hammer Raise |
15 |
3 |
- |
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60 |
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NOTES:
* With this exercise you are going to complete a total of 50 reps with minimal/no rest in between each set of 10. Starting at a light weight perform 10 reps, increase the weight perform another 10 and then increase the weight for a one last time for 10 reps. Once you have completed the first 30 reps drop the weight perform another 10 reps and finish off by dropping the weight yet again for a final 10 reps.
This is what It could look like – 100kg for 10reps | 120kg for 10reps | 140kg for 10reps | 120kg for 10reps | 100kg for 10reps
* This is not quite like a traditional walking lunge, with this your going to walking lunge but keeping low down to the ground. What this means is that your not going to come right up and straighten your leg, an easy way to get the hang of this exercise is to think that the roof is really low and your trying to lunge without hitting your head.