TOMB RAIDER - Lara Croft Workout скачать в хорошем качестве

TOMB RAIDER - Lara Croft Workout

This workout was inspired by the movie Tomb Raider and the tough regimen that Alicia Vikander went through to get in shape for her role as Lara Croft. We created this workout based on the exercises that Alicia performed during her training for the movie. This is a fun and challenging workout that will improve your overall strength and endurance. Try it out as an 8-12 week program or use the workouts as a guide to mix-up your current routine. Check out @kittyjane9 on Instagram to see her progress as she follows this program! TOMB RAIDER WORKOUT Strength: 3 days Cardio: 2 days Adjust as necessary for your level Day 1: PULL focused (3-4 sets of each) ⁃ Pull ups, 3-8 reps ⁃ Face pulls, 10-12 reps ⁃ Dips, 3-8 reps ⁃ Push ups, 6-12 reps ⁃ Barbell Deadlifts, 5-8 reps ⁃ Lunges (front, back or side), 12-15 reps per leg ⁃ V-ups, as many reps as possible (AMRAP) for 1 min Day 2: Cardio Circuit - perform 4-5 circuits of the following: Box jumps, 30 sec ⁃ Battle ropes, 30 sec ⁃ KB swings, 30 sec ⁃ Air Dyne, 20 sec Rest 1 min between each round. Stretch 10-15 min Day 3: PRESS focused (3-4 sets of each) ⁃ Inverted press, 5-8 reps ⁃ Ring push ups, 8-10 reps ⁃ Pull ups, 3-8 reps ⁃ Ring or Barbell rows, 6-8 reps ⁃ Squats, 5-8 reps ⁃ 1 leg Deadlifts, 10-12 reps ⁃ Pike Ups, AMRAP for 1 min Day 4: REST & STRETCH Day 5: PUSH & PULL (3-4 sets of each) ⁃ Squats, 5-8 reps ⁃ Overhead Press or Dips, 5-8 reps ⁃ Hip Thrusts, 10-15 reps ⁃ Diamond Push-ups, 6-8 reps ⁃ Inverted Row, 5-8 reps ⁃ Face Pulls, 10-12 ⁃ Step Ups, 12-15 reps ⁃ B boy Twists, 15 each side Day 6: Cardio Circuit - perform 4-5 circuits of the following: ⁃ Broad jumps, 30 sec ⁃ Burpees, 30 sec ⁃ Battle Ropes, 30 sec ⁃ Tire flips, 3-5 Rest 1 min between each round. Stretch 10-15 min Day 7: REST & STRETCH -------------------------------------------- Follow me on: Instagram: https://www.instagram.com/?hl=en Facebook:   / spideyfit820842177956284   SnapChat: @spideyfit "Music from Epidemic Sound (http://www.epidemicsound.com)"