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Adult Small Group Training Session

Here’s a quick peek of one of the training sessions we did last week.  Minus the warm up, everything here would take about 45 minute to complete.

Single Arm Kettlebell Swings x 6e

A2 ½ Kneeling Pulldown x 8-12e

A3 Kettlebell Goblet Squat x 8-12

A4 Feet Elevated Plank x 15-45 seconds

Repeat 2-3 times

B1 Bench Press x 8

B2 Kettlebell Goblet Reverse Lunge w/ Valslide x 8e

B3 Side Plank w/ Hip Abduction x 5-10e & 10 second hold

Repeat 2-3 times

C1 Tricep Pulldown x 15 (Repeat 3 times)

Conditioning      

AirDyne Bike: 15 seconds on & 45-60 seconds off 4-8 sets


First Capital Gym is a results based gym located in York, PA. We are York County's only gym that specializes in fitness for people 40 and over. We offer Adult Small Group Training, Personal Training, and Individualized Training.  For more information, fill out the questionnaire below and we’ll get to back you set up you FREE personal training session.

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