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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 5 repetitions
Leg Press—3 sets of 5 repetitions
Leg Extensions—3 sets of 5 repetitions
Calf Raises—2 sets of 10 repetitions

Circuit

Complete the following circuit:

Spin/Assault Bike - 1 minute
Goblet Squats - 20 reps
Spin/Assault Bike - 1 minute
Goblet Squats - 15 reps
Spin/Assault Bike - 1 minute
Goblet Squats - 10 reps
Spin/Assault Bike - 1 minute
Goblet Squats - 5 reps

Earlier Event: January 30
Zone Fit Training
Later Event: February 1
Zone Fit Training