FREE Preview of a 12 Week Program Workout!
Have you wondered what workouts in my 12 Week Program look like?
Well here’s a FULL workout that’s in Phase 4 of my Intermediate Rider Home Program!
With the Pre-Summer Super Sale, you can get a FREE 12 Week Program when you sign up for your first one!
Below is a FULL BODY workout from Phase 4 of my 12 Week Program! In the program, you will see all the exercises demonstrated by myself in the app and all you have to do is hit the start button!
All my workouts start with a dynamic warm up, the conditioning workout and a cool down stretch routine.
Enjoy the workout!
Warm Up:
Circuit of 3 rounds
Marching - 30 seconds
Lateral Squat Walk - 30 seconds
Windmills - 30 seconds
Conditioning:
Kang Squats - 3 sets x 10 reps
Bodyweight Deadlift - 3 sets x 10 reps
Superset of 3 sets
Squat to Cross Body Elbow Crunch x 8 reps
Single Leg Row x 10 reps
Superset of 3 sets
Up Down Plank x 8 reps
Superman x 10 reps
Superset of 3 sets
Bird Dog with Knee to Elbow Reach x 8 reps
Eccentric Deadbugs x 10 reps
Cool Down:
Circuit of 2 rounds
Overhead Reach and Side bend - 30 seconds
Wall Downward Dog - 30 seconds
Spiderman Lunge - 30 seconds
Hamstring Reach - 30 seconds
Static Pigeon Stretch - 30 seconds
Cobra - 30 seconds
