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HIIT- 30/10 x 3 Rds (8 Min)
-Skaters -Jacks -Ground to Sky Jumps -Plank Jacks Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 Snatch Squat Hold Crunches until time HIIT- 30/10 x 3 Rds (8 Min) -Jump Lunges -Heisman -Lateral Mat Jumps -Squat Thrusts Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 Lunge & Bicep Curl Plank Hold Over Unders until time HIIT- 30/10 x 3 Rds (8 Min) -Reaching Lunges -Heel Digs -Twisty Pop Squats -Mt Climbers Strength- 5 Min I GO You GO 2/4/6/8/10/8/6/4/2 DB Pullover Leg Lift Bridge Hold Plank Taps until time *Take about 1 Min Rest Between Each Block
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Circuit- 45/15 x 2 Rds
-Burpee w/Push-up -Seated Twists -High Knees -Double Crunch to Sit-up -Squat Pulse & Jump -Penguins -Running Man -Star Abs HIIT- 5 Min AMRAP (Goal 2+) 20 Pop Squats 15 Mt Climbers/s 10 V Ups 5 Plank Up Downs/s Circuit- Repeat Above x 2 HIIT- 5 Min AMRAP (Goal 2+) 20 Bicycles/s 15 Star Jacks 10 Low Plank Dips/s 5 Broad Jump Backpedal 12 Days of SUMMER!
1 Sprint around the Court (200m) 2 Walkout to Push-up 3 Twisty Pop Squats/s 4 Alt. Shoulder Press 5 Burpees 6 Alt Tricep Kickbacks/s 7 Tuck Jumps 8 High Rows 9 Sprinter Start Hops/s 10 Hover Jacks 11 SL V-Ups/s 12 Women Makers (Push-up, Row, Curl & Press) Ex 1; then Ex 2,1; then Ex 3,2,1; then Ex 4,3,2,1… Ex 12,11,10…3,2,1 |
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