Daily Strength Lift
Pull ups - 3 sets AMRAP (As Many Reps As Possible)
Row - 5 min at 60-75% of max effort
Circuit (24 min)
TRX Rows/Inverted Rows
Dumbbell Squat - Single Arm Rack
Med Ball Bearhug Squats
Figure Four - 2 sets for 15 sec
Samson Stretch - 2 sets for 15 sec
Cobra Pose - 2 sets for 15 sec
Child's Pose - 2 sets for 15 sec
*Perform each exercise in the circuit for 45 secs each.
Take a 15 second rest in between each exercise.
After completing the circuit, take a 1 minute rest and repeat.
*The Daily Strength Lift (DSL) is not required as part of the Zone Fit program, but it is strongly encouraged to add a little power to the workout! The DSL can be done at any point during the day - before, during, or after the workout - and is a complimentary option to add more strength work to the high intensity/cardio based circuit.