Names: Jordan Fiedor

Format: Resistance Training

Total Time: 13 Minutes

Equipment: Resistance bands, Kettle Bars, Weighted Bara

Music: Alternative rock

Goals/Objectives:

- Increase Heart Rate (around 85% of HRR)

- Enhance muscular endurance
- Enhance muscular strength

Warm Up: (5minutes)

Static

- Band pull a part’s; 2 sets of 8 (4 positions; above head, chest height, waist and no
money’s)
- Shoulder dislocation stretch (10)
- Knee hug into quad stretch (6each side).
- Russian march (5each side)

Dynamic

- High knees (30 seconds)

- Butt kicks (30 seconds)
- Jumping Jacks (1 minute)

**Please help yourself to water at any time during the warmup

Workout: (8 Minutes)

- Station 1
o One-Arm Bar Shoulder Press 2x8
o Overhead Lunge 2x8e
o One armed kettle bell cleans 2x8e
- Station 2
o Good morning Squats 3x8
o Band Triceps Extension 2x8e
o Band curls 2x15
Names: Jordan Fiedor

Warm Up

Group 1: Group 2:

Static with Bands Static With no Bands

Dynamic Warm up
(everyone Together)

Workout

Workout

(everyone together)