POPS prep week 4 weights

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight. Barbell shall come to within 3" from your chest. Sit-ups are performed with fingers overlapping behind the head. Push-ups are completed by coming to within 3" from the floor.

Exercises

Satz 1: 2 Runden

Jumping Jacks

30 seconds

Rest

10 seconds

Big Forward Arm Circles

15 seconds

Big Reverse Arm Circles

15 seconds

Rest

15 seconds

Satz 2: 5 Runden

Gewichte: Mäßig

Barbell Bench Press

10 Wiederholungen

Rest

1 minute

Satz 3: 1 Runde

Transition

30 seconds

Satz 4: 5 Runden

Gewichte: Mäßig

Alternating Bicep Curls

5 Wiederholungen

Rest

1 minute

Satz 5: 1 Runde

Transition

30 seconds

Satz 6: 5 Runden

Cable Tricep Push Down

5 Wiederholungen

Rest

1 minute

Satz 7: 1 Runde

Transition

1 minute

Satz 8: 1 Runde

Sit-Ups

25 seconds

Rest

1 minute

Sit-Ups

20 seconds

Rest

1 minute

Sit-Ups

15 seconds

Rest

1 minute

Satz 9: 1 Runde

Transition

1 minute

Satz 10: 1 Runde

Push-Ups

25 seconds

Rest

1 minute

Push-Ups

20 seconds

Rest

1 minute

Push-Ups

15 seconds

Rest

1 minute

Verwandte Workouts

First Effort

18 Min 15 Sek,

Push-Ups

3 minutes, Mäßig

ppppush

3 Min 15 Sek, Intensiv

Basic Exercises

3 Min 45 Sek, Anfänger

Push Weight

10 Min 12 Sek, Mäßig

Press-ups Challenge

4 Min 27 Sek, Mäßig

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Workouts mit demselben Equipment

Muscle Builder (upper A) Time Edited

41 Min 58 Sek, Intensiv

Winter Arc Upper Body

42 Min 50 Sek, Mäßig

Back In Style

31 Min 29 Sek, Mäßig

Chest Circuit

28 minutes, Intensiv

Friday - Back and Biceps

34 Min 40 Sek, Mäßig

Push (Chest, Shoulders, Triceps)

10 Min 24 Sek, Mäßig