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Warm-Up

Elliptical Arc Trainer

Workout

Barbell Static Lunge

Requires:

Barbell, Weights
Dumbbell Bench Press

Requires:

Bench, Dumbbells
Machine Seated Row

Requires:

Seated Row Machine
Barbell Upright Row

Requires:

Barbell
Lat Pulldowns

Requires:

Lat-Pulldown Machine

Recovery

Leg-Up Medicine-Ball Crunch

Requires:

Medicine Ball

Elliptical Arc Trainer

View Instructions

Equipment

Elliptical
Elliptical Trainer

Muscle Groups

Cardio-Respiratory System
Full Body
Hips & Buttocks
Legs

Purposes

Increases cardiovascular and respiratory fitness

Sets	Reps	Distance	Duration
1			5 min
Tempo	Intensity (% of Max)	Weight Load	Rest Period
Fast

Description

Step on pedal platforms and grasp handle bars on each arm lever.
Touch the toes of both feet to the front lip of the foot-plates (this ensures both feet are positioned evenly).
Pull back with one foot while pushing forward with the opposite foot. Move your arms the same way.
Keep your posture tall.
Breath continuously.

ProTip

Keep loose.

Mistakes

Hunching forward
Slouching

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