Day 5 | Phase 1

Daily workout | Phase 1

Back to the beginning. We're working on 3 days on, 1 day off

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

Daily workout - Day 1 | Phase 1

 Today we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds

B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds

C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com

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Matt

WODequipped.com

info@WODequipped.com

Jade's body fat reduction

Well done to Jade.

Dropped 3% body fat, lost inches on her thighs, waist, hips and arms - and the best thing is she is exactly the same weight as she was on her previous assessment. (Just imagine the results if she was actually strict with her nutrition plan - the occasional beer and cake was still present)

All of this was done whilst doing various fitness classes as well as following a gym program written by me on my new app. Jade was able to check into her workouts on her phone, view each video demonstration of each exercise and track her progress, all through my app.

If you too are ready to make a change and reduce your body fat, then fill out this application form ===> http://goo.gl/forms/3Tsc715WIm

For your own workout plan with video instructions just like the videos above, all accessed through our app, email me today! synergyfitnesssystems@gmail.com or CLICK HERE

I hope this has helped and please feel free to send me more questions via Facebook, Twitter, Instagram or on Youtube 

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Have a good day

Matt
Fitness & Performance coach
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