Thursday, 26 January 2012

RODs WOD 26/1/12

We shall neither fail nor falter; we shall not weaken or tire...give us the tools and we will finish the job. ~ Winston Churchill


Today is an upper body routine aimed at defining shoulders, beefing up the chest and toning the arms


All of these to be done with a light weight (2kg to 12kg depending on your strength) and from the floor - ie no bench required.  Don't forget your interval timer (I use 'interval timer' an app for iphone), pad and pen.


21's again today (3 sets of each exercise - 45 seconds on, 15 second rest - 1 minute break between sets).  The benefit of 21's is a quick cardio and resistance blast in a short space of time (23 minutes in total) - these are done to your own personal, maximum potential with the measure of improvement coming from the reps log that you track during each 15 second break.


Anyone serious about getting in shape should be able to squeeze 23 minutes in each day-right?

  1. Overhead press
  2. Double bent over row
  3. Bench press
  4. Reverse flye
  5. Lateral raises
  6. Close grip bench press
  7. Front raises



As always, pm me if you want help with any of the exercises.


Good luck


Rod
www.cfire.co.uk

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