Advanced Difficulty

Here’s a weight training workout for strength and power. This free weight routine can be used by both men and women to increase performance. The free weight exercises either require access to a gym or a barbell.

Weight Training Instructions: Complete each set with 60 seconds rest in between sets.
Barbell Sumo Deadlift 1 x 8, 5 x 5
Barbell Push Jerk 1 x 8, 5 x 5
Dumbbell One Arm Snatch 1 x 8, 5 x 5 each arm
Bulgarian Split Squat 1 x 8, 5 x 5 each leg
Fallout Push Up 1 x 8, 5 x 5

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