
Power + Endurance Session
(You will need Thera band or resistance bands)
Warm up: go through warm up exercises twice and do 30 seconds on each exercise.
- Jogging on the Spot
- Jumping Jacks (make sure you are touching your hands above your head and touching your pockets)
- Jump Rope (imagery rope in hands)
- Heisman
- 123 – 123
- Power Squats
On the following exercises do 12 reps – 1st round, 10 reps – 2nd round, 8 reps – 3rd round.
1st set of exercises with bands
- Seated Shoulder Press (can do this standing for increased resistance)
- Pulsing Bicep curls (holding opposite arm at 90 degrees)
- In + Out Abs with Tricep press up
- 30sec Mountain Climbers
2nd set of exercise with bands
- Squat Bicep curls
- Lateral Raises
- Tricep dips with heels on a chair
- Power Jumps
3rd set of exercises with bands
- Flies with bands
- Press Up and lift one arm to superman position
- High Knees + Twist for 30 sec
4th set of exercises with bands
- Chest Press on the Floor with Legs Raised
- Bent over Row + Flies
- Ski Abs for 30 seconds
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