Group Personal Training Workout

YouTube Channel – Coach Chris Giesking

Warm Up: Foam Roll & Stretching
**5 minutes of Dynamic Movement & Flexibility

Activation: Plank and Body Bracing Practice 5 minutes or 3 Rounds
**1 minute Plank Ability Level + 10 DB Posture Bicep Curls

** Optional Set: **(FITNESS ABILITY LEVEL IS HIGH)
15 minutes of:
A1 – 10/10 Single Leg Hip Bridges
A2 – 10/10 Bird Dogs + 5 Push Upss
A3 – Side Lying Leg Raise 20/20
**A4 – 15 KB SWINGS (Heavy)

15 minutes of:
B1 – 15 KB Sumo Dead Lift + Calf Raise
B2 – 12 DB Chest Press (4-2-1 Tempo)
B3 – 10 TRX Rows (4-2-1 Tempo)
**B4 – Cardio Machine 10 second Burst All-Out

3 sets of:
C1 – 50 Flutter Kicks
C2 – Jump Rope 100
C3 – Cardio Machine – 45 seconds All-Out / Ability Level
**C4 – REST 30 seconds to 1 minute Rest
Mental Toughness Training

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