Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch

Fencing

19:15 Epee Club

Warm up

Bouts 3/5

Row

09:30 Home

Row along

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Pushups

Swings

Rows

Goblet Squats

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Stretch

Inspired by this program I bought some dips bars. https://www.thebioneer.com/free-training-program/

 

Pickleball

 19:30 Fitness Centre

Warm up

Service drills

Matches

Fencing

18:10 Foil and Epee Club

Warm up

Epee bouts 6

Lesson

Summer Workout 2

11:00 Home

Warmup

Body circles

Halos

Pushup

Swings

Goblet Squats

DB Bench Press 3x10

KB Curls 3x12

Split Squats 3x8

RDL 3x10

Lateral raise 3x15-16

Stretch