MCO Workout 3

45:15 x3 1min 15s rest (A1-D2 continuously: round 1 – 1min 15s rest – round 2 – 1min 15s rest – round 3 – 1min 15s rest)

A1: DB/BB stiff legged Deadlift
A2: DB Clean & Press

B1: DB curtsy to reverse lunge (1st & 2nd round – same side, 3rd round – switch)

B2: DB heel elevated suitcase squat (no pause or stop at the top/don’t lock the knee)

C1: DB/BB/KB Bentover row
C2: DB bicep curl

D1: DB glute kickback – can add mini bands as well (also known as donkey kicks)
D2: DB tricep kickbacks

FINISHER: 8mins cap

  • 60 jump jacks
  • 50 butterfly sit ups
  • 40 lunges
  • 30 surfers
  • 20 plank shoulder taps
  • 10 high knees

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of (a website on parenting, education, child development) and (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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