RED – Revitalize. Energize. Define

Level 3 -Off-site training 3.1

This workout is designed to keep you on track with your training goals even when you aren’t in the studio. The intensity is up to you. I am not there pushing you. Nevertheless, this will be a guide to make sure you can maintain your present level of functional capacity when you are back in RED!

Here is the breakdown: Warm up, Sequence 1, Active Rest, Sequence 2, Active Rest, Stretch and Recover. What you need: 5 lb. and  8lb. Dumbbells, 10 lb. dumbbells

Level 3

Warm up

Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Repeat

 

Sequence 1

25 Split Squats with Curls 10 lb. Dumbbell (each leg)

25 Walking  Lunges with 10 lb. Dumbbell

25  Squat Press 8 lb.

100 Bicycle Crunches

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

 

Sequence 2

20 Alternate Plank Rows 10 lb. Dumbbells

20 Curl Presses 8 lb. Dumbbells

15 Single Leg Reverse Dead-lift (opposite leg and hands)

15 Manmakers

Repeat

Active Rest – Run/Walk 1.5 mile or 12 flights of Stairs

50 Jump Squats

Stretch and Recover

 

RED A private and exclusive personal training studio in the heart of Coconut Grove and Coral Gables Florida. This is not your old fashioned, run of the mill personal training center. This is the way you are supposed to train. A fast paced, fun and supercharged training program that will push your personal limits and completely energize your functional capacity!

If you are ready to take the challenge, contact us today! for more information and to schedule a complimentary session. Please contact us at 305-815-4200, patrick@redelitept.com.