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Zone Fit Training

Warm-up

Repeat the following circuit for 5 minutes (50-60% max heart rate):

Body Squats - 5 reps
Lunges - 10 reps
Leg Swings - 10 reps each leg
Jump Rope - 20 reps

Strength

Barbell Front Squat—3 sets of 8 repetitions
Dumbbell Deadlifts—3 sets of 8 repetitions
Leg Press—3 sets of 8 repetitions
Calf Raises—3 sets of 8 repetitions

Circuit

Repeat the following exercise 7 times:

Farmers Carry (down and back) - 10 yards
Rest 30-60 seconds between sets
*Increase weight with each set

Earlier Event: November 21
Zone Fit Training
Later Event: November 23
Zone Fit Training