Black Boards are advanced full body strength training and conditioning workouts that are designed to incorporate functional and athletic movements to challenge your body. These programs are designed to enhance your performance through whole-body control in every workout and to engage every muscle in a practical way. These workouts breakdown every muscle group and focus on training the body as a whole, instead of focusing on one part of the body. Black Board workouts should take 60 – 75 minutes to complete.

1

Strength:

  • Cable Pulldowns 1 Knee x 20
  • Straddle Box Squats x 20
  • DB Floor Press x 20
  • DB Alt Step Ups x 20
} 3x
2 Cardio:
  • Bike x 10 Calories
  • Row x 250 mts
  • Air Runner (15 sec on, 15 sec off) x 3
  • 5 yd Shuffle w/ Burpees x 6
} 3x
3 Strength: (Outside)
  • Hammer Hits x 20
  • Tank Rope Pull-Push x 1
  • DB Lunge Wlk x 20
  • TRX Push Ups x 20
} 3x
4 Core:
  • Plate Press To Toes x 20
  • Side Plank Reach-Thru x 20
  • Plate Bus Driver x 20
  • S. Ball AB Saw x 20
} 3x

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