In the Gym
5-weeks of Road Ready Fitness (In the Gym) as prep for Jamaica Carnival 2018.
Try these routines for 3-5 sets for 5-8 reps (heavier weight that you can handle) to build. To tone 3-5 sets for 12-15 reps (lower weight but enough reps to feel a burn. For an added challenge – group exercises into 2s or 3s and do back to back circuits, minimal rest between circuits.
week 1: Dumbbell & Lat Pull-Down Exercises
week 2: Leg & Booty Exercises
week 3: Leg & Booty Exercises – check out the superset at the end. Start with a light weight if you are a beginner. Try split squats with just a barbell and no plates or the smith machine, kettle. For an added challenge at the end of the workout – group these exercises back to back:
- Abductors with plate
- Around the World
- Fire Hydrants
week 4: Back Exercises – Try back extension on a bench holding a 10-35lb plate, if 45 degree hyperextension bench is available – use that
- Good Mornings
- Seated Row – double time (to really feel the burn)
- Seated Lat Pull-Downs
- Seated Posterior Delts
- Kneeling Rope Pull-Downs
- Standing Lat Pull-Downs
week 5: Intervals (Full body/core)
- Box Jumps 4 sets of 10
- Sleigh Runs (depending on strength level, choose weight appropriately) 4 runs (1 Run is back and forth 30-40 m)
- Superset ??
- In n Out Squat Jump w/ medicine ball 4×10
- Split Squat w/medicine ball 4×10