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Zone Fit Training

Warm-up

StairMaster - 5 minutes

Strength

Deadlift—5 sets of 5 repetitions
Single Arm Dumbbell Rows—5 sets of 5 repetitions
Bent Over Barbell Rows—3 sets of 10 repetitions
Standing Barbell Curls—2 sets of 10 repetitions

Circuit

Complete the following circuit:

Rower - 5 minutes (85% Max Heart Rate), then rest 1 minute.

Complete the following circuit as many times as possible in 5 minutes:

Dumbbell Curl - 10 reps
Dumbbell Tricep Kickbacks - 10 reps
Inverted Rows - 5 reps
Pull-ups - 5 reps

After 5 minutes, rest 1 minute. Finish the circuit with:

Treadmill - 5 minutes (85% Max Heart Rate)

Earlier Event: December 24
Zone Fit Training
Later Event: December 26
Zone Fit Training