LZ Workout

 
 
 
 
 

Warmup

Dynamic Stretches before exercising

 

Workout 

Follow this plan for 2 weeks

 

 

Day 1

4 Rounds AMRAP (as many reps as possible)

(1 min rest in between rounds)

1st group of exercises

Kettlebell Swings

Sumo Squat

Tricep Dips

 

2nd group of exercises

Kettlebell Row

Pushups

Abs (any variety)

 

Day 2

Shoulder Press

Glute Bridge superset with Kneeling Squat (3 sets 15 reps)

Glute Kick Back superset with Lying Leg Raises (3 sets 15 reps)

Inline Lunges superset with Rotating Jump Squat (3 sets 10 reps)

 

4 round Circuit 

Tricep Pushups (10 reps) ss 30 Second Jump Rope

Wide Grip Pushups (10 reps) ss 30 Second Jump Rope

Mountain Climbers (30 reps) ss 30 Second Jump Rope

 

Day 3 

Jump Rope for 10 mins then Yoga for 20 mins

 

Day 4

Burpees (3 x 10)

Sumo Deadlift (3 x 8) superset Pushups

Sumo Squat (4 x 10) superset Bicycle Kicks

Goblet Squat (4 x 10) superset Mountain Climbers

Kettlebell Swings (4 x 15)

 

Day 5

(3 sets 12 reps each exercise) 

Pushups

Tricep Dips

Isolated Row

Deadlift

Staggered stance KB Deadlift

Elevated Sumo Squat

Inline Lunges

 

Day 6

Jump Rope for 10 mins then Yoga for 20 mins

 

Day 7

Rest Day, No Activity

 

After all 7 days are complete start from Day 1

If you miss a day do the last workout you missed