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POWER- 20/10 x 4 Rds
DB Snatch Jump Lunges STRENGTH- 20/10 x 4 Rds Bent Over Wide Rows Lateral Lunge HIIT- 20/10 x 4 Rds Running Man Burpees w/Push-up CORE- 20/10 x 4 Rds Bicycle Twists Mt Climbers CONDITIONING- 20/10 x 8 Rds Sprint/Walk POWER- 20/10 x 4 Rds Floor to Press Skaters STRENGTH- 20/10 x 4 Rds Bridge Chest Press Reverse Lunge HIIT- 20/10 x 4 Rds High Knees Burpees CORE- 20/10 x 4 Rds Star Abs Plank Jacks
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30 Sec Work/5 Sec Transition (7 Min)
-Snatch -High Knees -Plank Rows -Burpees -Squat to Press -Heisman -Push-ups -Pop Squats -Rev.Lunge to Bicep Curl -Skaters -Plank Up Downs -Pogo Hop Tucks *Do this workout 1x with a warmup & cool down, when you only have 15 min. *Complete 3x with a 1 min rest between rounds and then finish with the following core blast, for a perfect total body 30 Min workout. *If you are like me, do 2 rounds, then Core Blast #1, then 2 more rounds and end with Core Blast #2! This is a full hour long workout with warm up & cool down. Core Blast #1 20/15/10/5 Reps Bicycle Twist/s *100m Sprint Core Blast #2 20/15/10/5 Reps Double Crunch *100m Sprint Complete 20 Reps, run…15 Reps, run…10 Reps, run…5 Reps, run! MetCon- 16 Min EMOTM
Min 1 10 Plank Leg Lift R 10 Mt Climbers 10 Plank Leg Lift L 10 Mt Climbers Min 2 10 Burpees 10 Jumping Jacks 10 High Knees Min 3 10 Squat Press 10 Bicep Curls Min 4 10 Cross Court Sprints (15m) Or 10 Sprinter Start Hop & Lunge/s Repeat 4x ———————————————-- AB Burner- 30/10 x 3 Rds (6 Min) -Jackknives -Windshield Wipers -Seated Climbs ———————————————-- MetCon- 16 Min EMOTM Min 1 10 Spider Plank R 10 Plank Jacks 10 Spider Plank L 10 Plank Jacks Min 2 10 Pogo Tucks (Hop Hop Tuck) 10 Pop Squats 10 Heel Taps Min 3 10 Deadlift High Row 10 OH Tricep Press Min 4 10 Cross Court Sprints (15m) Or 10 Side Kick & Lunge/s Repeat 4x ———————————————-- AB Burner- 30/10 x 3 Rds (6 Min) -Tabletop Crunch Ups -Rev Crunch -Penguins |
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