Fitness: Weights (Phases 1 & 2)

Updated: Nov 20

(U13+)


Use whatever you've got as weights for a nice workout - get creative!


Phase 1

Exercise

  1. Side Lunge

  2. RDL with Row

  3. Hollow Hold Chest Press

  4. Alternating Shoulder Press

  5. Russian Twists

  6. Pullovers

Challenge yourself, can you go heavier or do more reps?!



Phase 2


Exercise

  1. Reverse Lunge with Press - 8 reps each leg

  2. Alternating Bent Over Row - 10 reps each arm

  3. Sumo Deadlift (Heavy) - 8 reps

  4. Alternating Chest Press (Glute Bridge Position) - 8 reps each arm

  5. V Sit- Pass Between Legs - 20 total passes

  6. Overhead Weighted Sit Up with Reach  - 10 reps

  7. V Sit- Lateral Raise - 10 reps each arm


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