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October 12, 2017

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WOD 13/10/17

October 12, 2017

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Summer bodies are made in winter!! Part 1 of the 4 Week Bikini Body Program

November 13, 2017

Use weights to suit the rep ranges prescribed

Do cardio 3 times a week, preferably 15-20 minutes of HIIT. This can be done with any cardio you like.

Use a step counter and try to hit at least 10000 steps a day

 

WEEK 1- Nice and Easy

use 30-90 seconds rest between sets

 

Day 1

 

Lying Leg Curl- 4 sets of 15-20 reps

Step up- 4 sets of 15-20 reps each leg

KB Goblet squat- 4 sets of 15-20 reps

Romanian Deadlift- 4 sets of 15-20 reps

Reverse lunge- 4 sets of 15-20 reps each leg

Barbell Hip Thrust- 4 sets of 15-20 reps

Cable kick backs- 4 sets of 15-20 reps each leg

 

Day 2 

 

Seated DB press- 4 sets of 12-15 reps

Pushups- 4 sets of 12-15 reps

DB bent-over rear lateral raise- 4 sets of 12-15 reps

DB side lateral raise- 4 sets of 12-15 reps

Upright cable row- 4 sets of 12-15 reps

Cable reverse grip tricep pushdown- 4 sets of 12-15 reps

skull crushers- 4 sets of 12-15 reps

Cable rope pushdowns- 4 sets of 12-15 reps

 

Day 3

 

Box Jumps- 3 sets of 10-20 reps

Lunge Jumps- 3 sets of 10-20 reps each leg

Squat Jumps- 3 sets of 10-20 reps

Mountain Climbers- 3 sets of 20-30 reps each leg

Burpee 3 sets of 10-20 reps
Tuck Jump- 3 sets of 10-20 reps

Crunches- 3 sets of 15-20 reps

Reverse crunches- 3 sets of 15-20 reps

Bicycles- 3 sets of 15-20 reps each leg

Plank- 5 x 30-90 second holds

 

Day 4

 

Leg extension- 4 sets of 10-12 reps

Walking lunges- 4 sets of 10-12 steps each leg
Barbell Squat
- 4 sets of 10-12 reps

Bulgarian Split squat- 4 sets of 10-12 reps

Leg Press- 4 sets of 10-12 reps

Standing Calf raise- 4 sets of 20 reps

 

Day 5

 

Wide Grip Pull-up- 4 sets of 12-15 reps (use bands as needed)

Sling inverted row- 4 sets of 12-15 reps

Wide Grip Lat pull down- 4 sets of 12-15 reps 

Under hand grip BB bent over row- 4 sets of 12-15 reps

V-grip seated cable row- 4 sets of 12-15 reps

Cable straight bar bicep curl- 4 sets of 12-15 reps

DB bicep curls- 4 sets of 12-15 reps

 

 

WEEK 2- Let`s Go

Supersets- do exercices A and B back to back with no rest between, that is one set. Rest 30-90 seconds between sets

 

Day 1

 4 sets of:

A) Box Squat 10 reps

B) Jump Squats 10 reps

 

3 sets of:
A) Romanian deadlift 15 reps
B) KB swings 15 reps

 

3 sets of:
A) Weighted walking lunge 12 reps per leg

B) Step up holding DB`s 12 reps per leg

 

Sled push with weigths that equal your Bodyweight- 5 times 20 metres

 

Day 2

 

4 sets of:

A) DB press 10 reps

B) DB side lateral raise 10 reps

3 sets of:

A) Cable upright row 10 reps

B) DB front raise 10 reps

 

3 sets of:

A) Arnold Press 12 reps

B) DB bent over lateral raise 12 reps

 

Day 3

 

3 sets of:
A) Box Jump 15 reps
B) Lunge Jump 15 reps each leg

 

3 sets of:

A) Squat Jump 15 reps

B) Mountain climbers 15 reps each leg

 

3 sets of:

A) Burpee 15 reps

B) Tuck Jump 15 reps

 

3 sets of:

A) Crunches 15 reps

B) reverse crunches 15 reps

4 sets of:

A) Bicycle crunches 15 reps each leg

B) Plank 1 minute hold

 

Day 4

 

4 sets of:

A) Leg extensions 15 reps

B) Bodyweight squat 20 reps

 

3 sets of:

A) Hack squat 12 reps

B) Walking lunges 12 steps each leg

 

3 sets of

A) Barbell Squat 10 reps

B) Bulgarian split squat 10 reps each leg

 

Day 5

 

4 sets of

A) Sling inverted row 15 reps

B) wide grip pull ups 10 reps (banded if needed)

 

3 sets of:

A) wide grip lat pulldown 12 reps

B) V-grip seated cable row 12 reps

 

3 sets of:

A) Barbell row 10 reps
B) Deadlift 10 reps

 

4 sets of:
A) Barbell curl 10 reps

B) DB hammer curl 10 reps

 

 

PART 2 COMING SOON....

 

 

 

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