FitRoxAI.com — Strength 55
55 min, Intermediate, ≈330–430 kcal
You need: Dumbbells (8–20 kg), bench or sturdy chair
Led by: Max Novak × UNIT-7

1. Warm-up — 8 min (Flowing, easy pace)
   • Joint mobility flow — 2 min
   • Scapular push-up — 1 min
   • Glute bridge — 1 min
   • Bodyweight squat — 1 min
   • Inchworm walk-out — 1 min
   • Warm-up sets, light weight — 2 × 8
2. Lower body — 16 min (Straight sets, rest as shown)
   • Dumbbell front squat — 4 × 8
   • Dumbbell Romanian deadlift — 3 × 10
3. Upper body — 16 min (Straight sets, rest as shown)
   • Dumbbell bench or floor press — 4 × 8
   • One-arm dumbbell row — 4 × 10/side
   • Standing shoulder press — 3 × 10
4. Accessories — 10 min (3 rounds, rest 45 s)
   • Split squat — 10 reps/side
   • Lateral raise — 12 reps
   • Farmer’s carry — 40 s
5. Cool-down — 5 min (Slow, breathe deep)
   • Hamstring stretch — 1 min
   • Hip flexor stretch — 1 min
   • Chest opener — 1 min
   • Child’s pose — 1 min
   • Box breathing — 1 min

Fuel for this class
Before: Rice cakes with cottage cheese and honey, 60 min before.
After: 30–40 g protein: Greek yogurt with berries, or lean meat with potatoes.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=strength&lang=en