QLF Workout Wednesday

January 28, 2015

Volume 1 - Issue 1


It’s one thing to want to workout and get in shape. It’s a complete other thing to have no idea about what workouts will work! So every Wednesday, I’m bringing you guys some of the best functional movement workouts possible from all levels : basic, intermediate, and advanced!


I’m kicking off this series with a training video I did with my good friend, Jasmine. It’s a total body circuit in which I pushed her to the limit!


Workout Breakdown


In the  breakdown, I use words referring to muscle groups targeted in the body during the workout. Just so we’re all on the same page, use this selfie of me guy as a reference point :

Legs, Biceps and Abdominals


Box jump and Row (3 sets of 20)


Legs, Back and Abdominals


Assisted med ball push-up w/ lateral hand walk (3 sets of 10 each side)


Shoulders, Triceps, Chest, Abdominals


Pike push-ups with super-set of upright row (3 sets of 10 of both)


Rear Delts, Abdominals, Chest, Triceps , Biceps, Legs, Back 


Elevated split squat lunge w/ push-up  (3 sets of 12)


Legs, Chest, Triceps , Abdominals, Back, Shoulders 


Bosu plank w/ shoulder raise and oblique rotation  (3 sets of 12)

Abdominals & Shoulders


Single legged kettlebell row (3 sets of 15)


Legs, Back, Biceps


Squat and curl  (3 sets of 15)


YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!


In the NYC area and interested in improving your fitness level? Let’s get started!


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