No equipment No problem FITNESSLab personal and functional training



Warm up, strength, and 3 workouts

Warm up
X3
10 plank taps
10 plank push ups
20 squats

Strength with “barbell”
A1
X5 (16 to 20 reps)
• Front raises
• Row
• Bicep – press
• Over head tricep extensions
• Push ups (release optional)

A2
X5 (16 to 20 reps)
• Dead lift
• Sumo high pull
• Back squat
• Lunges
• Step ups

Workout 1
With “barbell”
21-15-12-9-12-15-21 (12 is optional)
Thrusters
Burpees over “barbell”

Workout 2
With backpack (4 to 8 kg)
5-10-15-20-15-10-5
Snatch
Squat thrust
Swings
Down ups
Remaining time sit ups with backpack
Tc 18′

Workout 3
With backpack (4 to 8 kg)
Buy in 30 burpees
5 rounds
25 squat with front raises
20 v ups
25 push…