40 Minute Total Body Strength & Conditioning Workout | Day 21 of F45 Challenge

Описание: By the end of today's session, we will have completed 3 weeks of this 45 day challenge so far. Amazing work everyone, and let's keep going to finish it off! Subscribe to the channel or follow the challenge here!    • What's the F45 Challenge?  

Angry Bird is our superset resistance workout. We will focus on lower body in the first 5 exercises, then lower body in the next 5 exercises, and finally core and abs for the last 5 exercises. We will complete 1 set per exercise and repeat the sequence of 5 exercises in the pod 3 times. Working time is; Lap 1 - 40 seconds of work, 15 seconds of rest. Lap 2 is 35 seconds of work, 20 seconds of rest. And Lap 3 - 20 seconds of work and 10 seconds of rest. Here's a look at the exercises;

1) Double Water Bottle Romanian Deadlift
2) Alternating Reverse Lunge + Knee Raise
3) Weighted Hip Thruster
4) Activation Band 2x Side Steps + 2x Reverse Lunges
5) Sumo Romanian Deadlift
6) Lying Superman Pull Up Hold
7) Chest Press
8) Bent Over Underhand Grip Row
9) Dive Bomb Push Up
10) Double Full Front Arcs
11) Feet Up Crunches
12) Ab Wheel / Inchworm
13) Heel Touch
14) Russian Twist
15) Low Plank Diagonal Reach

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You'll be training with me throughout this series, I'm a coach at F45 and a NASM Certified Personal Trainer. I am a fitness trainer based in Hong Kong helping busy officer workers break away from their busy lives to prioritize their health again. My goal is to get you closer to your fitness goals with each workout we go through together! Happy training!

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Join the F45 family now! Check us out at f45training.hk or swing by the studio at Rm 2103-6, 21/F, Hang Lung Centre, 2-20 Paterson Street, Causeway Bay. If you got any questions, you can contact us via email - causewaybay@f45training.

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Workout Accessories Today
BFR (Blood Flow Restriction) Band - https://amzn.to/3g1Xubh
Glute Activation Band - https://bit.ly/2Qe0feT
Ab Wheel - https://bit.ly/3uZDn1I
Xpand Shoelaces - https://amzn.to/3sj9Pdp

Filming Gear for this Video
Canon EOS M50 Mark II - https://amzn.to/3dbQLtm
SIRUI AM-005K Ultra Lightweight Aluminum Travel Tripod - https://amzn.to/3mHNfKs
RØDE Wireless Go - https://amzn.to/3mIfQiF
TNE Boom Mic - https://amzn.to/3dfS6Q6

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