Workout of the Week – Cardio Beach Pump Sesh
If you’re going to the beach today OR this weekend… doing the Cardio Beach Pump Sesh will guarantee that you look better when you pop the top and reveal that beach bod. And what could be better than a hot beach bod? 😉
If you have any questions about the movements… let us know!
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Warm-Up
20 arm circles forward and backward
2 easy rounds of:
10 push-ups
10 banded pull downs
10 bench/chair dips
10 banded pull-aparts
Workout of the Week – Cardio Beach Pump Sesh
8 rounds for completion of:
12 DB bench/floor presses
12 heavy banded pull downs (or kipping chest to bar pull-ups if available)
12 DB overhead presses (could use one or two DB’s to get weight right)
12 bent over DB rows
Run 200m
Buy out…
50 v-ups
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight Warm-Up
20 arm circles forward and backward
2 easy rounds of:
10 push-ups
10 banded pull downs
10 bench/chair dips
10 banded pull-aparts
Adv Bodyweight
8 rounds for completion of:
12 push-ups with elevated feet, 6-12”
12 heavy banded pull downs (or kipping chest to bar pull-ups if available)
12 banded overhead presses OR pike handstand push-ups
12 banded rows (could use backpack or laundry basket)
Run 200m
Buy out…
50 v-ups
Starter Bodyweight
4 rounds for completion of:
12 push-ups on knees or toes
12 banded pull downs OR up downs
12 pike handstand push-ups
12 banded rows (could use backpack or laundry basket)
Run 200m
Buy out…
25 sit-ups
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If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. Your doing the workouts fuels us to keep publishing them.
Don’t miss the chance to get our 2-week trial on the house. That means totally free from us to you! https://thegetbetterproject.com/2-week-trial/