Aspyr Personal Training - Workout of the Day (WOD) - Friday 22nd September 2017

Difficulty: 8

Warm up:

25 air squats

25 lunges

10 perfect stretch

10 rows

10 flies

10 front delts

10 lateral raises

Main Set:

25 goblet squats 5-10kg

25 lunges 5-10kg

15 cable rows

15 front raises

15 lateral raises

15 shoulder presses

15 press ups

Sets = 4

Core:

12 x toe taps

12 x side plank and arm raises

12 x side plank with leg raise

12 x squat and chest press

12 x squat rotations

12 x dumbell wood choppers

12 x skaters with toe tap

12 x lunges with wood chop