Please do the following circuit 4-5x through...30 Seconds Work / 10 Second. Rest 1 minute in between rounds.
High Knees while jumping rope Lateral Lunges with weights High Knees while jumping rope Russian Twists with medicine ball or weight High Knees while jumping rope Reverse flys with band or weights Squats with 3 pulses at the bottom
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Strength: 4x12 of each exercise plus a warm up set at a lighter weight. Remember that you need to have a weight that is heavy enough to challenge you by reps 10-12. 1 min rest between sets.
Kettlebell Swings Sumo squats Lateral lunge with Shoulder Press Step ups onto bench Cardio: 10 x 15 sec sprints with 30 secs walking between sprints Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min Please do the following circuit 4x through!!! As always make sure you use heavy enough weights to be challenged by the last few reps of each set. Starfish Abs x15 per side Hell Climbers x 12 per leg Stationary Inch Worm with Push Up x 10 Lateral Lunge w DB x 10 per leg Elbows to Knees with Kickout (Abs) x 20 Toe Taps x 1 min Reverse Wood Chops with medicine ball x 12 per side Curtsey Lunge w DB x 10 per leg Rest 1 minute then repeat |
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