Name:__________________________

Plate Workout

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

Set 1 reps = Set 2 reps =

WEIGHT USED IN THE WORKOUT: ______________

Warm-up:Walking Heart Rate = _______ Jogging Heart Rate = ______ Sprinting Heart Rate = ______

High Intensity Circuit Workout(:30 seconds on and :15 seconds off)

Exercise Name Muscles Round 1 Reps

Round 2 Reps

Round 3 Reps

Round 4 Reps

Inverted Row Lats, Rear Deltoids, Biceps, Core Stabilizers (RA, ES)

Push-up Pecs, Deltoids, Triceps, Core Stabilizers (RA, ES)

Mt Climber Rectus Abdominus, External Obliques, Shoulder stabilizers…

Squat Press Quads, Glutes, Hamstrings, Deltoid, Triceps, Traps Core Stabilizers (RA, ES)

Prone Bridge Core Stabilizers