It has been a while since I did a NTC workout. It’s an iPhone app with a lot of complete workouts, for each goal and level. If you can, use it.
I did Power Up workout (strong/advanced).
- Alternating forward lunge with arm curl 1
- Burpee to shoulder press 1
- Single arm plank rows 2
- Cleans 1
- Drop squat jumps 1
- Plank row to rotation 1
- Single leg deadlift arm curl 2
- Jump wood chops 1
- Full extensions 1
- V-ups 1
- Plank with leg lift 2
- Side plank crunches 1
Ofcourse before and after some proper warming up and cooling down with some stretching.
OMG, my back leg muscles are so sore! I thought I was in a proper shape, guess not!