45-15 FREE WEIGHT WORKOUT

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

1 3&

Cable Row1

Lateral Shoulder Raise3

Cable Reverse Bicep Curl5

Dumbbell Incline Chest Press2

Cable Triceps Extension4

Keep back flat, pull cable toward body until it reaches ribs.

Raise dumbbells out to side until reaching shoulder level.

With overhand grip, curl bar until forearms are vertical.

Lower bar until triceps are fully extended.

Lie on back, push dumbbells up until arms are extended.

FREE WEIGHT

Have questions? See your club trainer!

This 10 exercise workout gives you 45 seconds to get as many quality reps in as possible. Make sure to pace yourself because there are only 15 seconds of recovery time between each exercise. After building strength through targeted body weight exercises, you’ll do a circuit of

sprints on the treadmill and pushing yourself on the rower.

45-15 FREE WEIGHT WORKOUT(Continued)

Kettlebell Goblet Squat6

Dumbell deadlift10

Kettlebell side lunge left leg7

Dumbell front squat9

8Kettlebell side lunge right leg

Take lateral step to the left, drive weight to the left.

Hold dumbbells near chest, squat down and bend at hips.

Take lateral step to the right, driving weight to the right.

Keep back straight, squat down until hamstrings reach calves.

Keep back flat, bend at waist and push back until

1 3&

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

Have questions? See your club trainer!

45-15 FREE WEIGHT WORKOUT

Rower

Rower

Rower

Rower

Rower

2

5x

5x

Sprint on Treadmill1

6

Sprint on Treadmill2

7

Sprint on Treadmill3

8

Sprint on Treadmill4

9

Sprint on Treadmill5

10

CIRCUIT

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

Have questions? See your club trainer!

EXERCISE INDEX

Cable Row – Engage core, keep back flat and pull cable toward your body until bar reaches your ribs.

Dumbbell Incline Chest Press - Lie on back, push dumbbells up until arms are extended, keeping them at shoulder-width apart.

Lateral Shoulder Raise – With elbows slightly bent, raise dumbbells out to the sides until reaching shoulder level.

Cable Triceps Extension – Slowly lower bar until triceps are fully extended.

Cable Reverse Bicep Curl – With overhand grip, hip-widths apart, raise bar until forearms are vertical.

Kettlebell Goblet Squat – Keep back straight and squat down until hamstrings are on calves. Drive through heels to return to upright position.

Kettlebell side lunge left leg - Take lateral step to the left, driving weight to the left and maintain good posture.

Kettlebell side lunge right leg - Take lateral step to the right, driving weight to the right and maintain good posture.

Dumbbell front squat – Stand slightly wider than hip-width apart and hold dumbbells up to shoulders. Squat down and bend at hips until thighs are knees are at 90. Drive through heels, returning to upright position.

Dumbbell deadlift – With knees straight, back flat and dumbbells out front, bend at waist and push back until dumbbells reach floor.