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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 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 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 Circuit- 50/10 sec x 3 Rds
- Deadlift to High Row - Frog Jumps - Lateral Lunge to Bicep Curl - High Knees - Squat to OH Press - Plank Jacks - Lunge to Tricep Press - Twisting Pop Squats - Swings - Jump Lunges Finisher- Ladder 10 to 1 Reps Personmakers (Squat, Push-up, Plank Row/Side, Squat to Press) Skaters/Side V-Ups Core Con- 20 Min AMRAP
½ Mile Run 50 Mtn Climbers/Side 40 S2S Crunches/Side 30 Plank Jacks 20 Seated Rope Climbs/Side 10 Burpees Core Con- 20 Min AMRAP ¼ Mile Run 25 Crunches 20 S2S Bridges 15 Sit-ups 10 Crab Toe Touch/Side 5 SL V Ups/Side Finisher- Ladder Down 50/40/30/20/10 High Knees/Side Bicycle Twists/Side MetCon- 20 Min AMRAP 5 Deadlifts 5 Deadlift High Pulls 5 Snatch 5 Squats 5 Squat Press 5 Floor to Press -Repeat at 4,3,2,1 Reps Each *After Each Chain (5/4/3/2/1) 400m Run HIIT- 5 Min 30sec Each x 2
MetCon- 15 Min (2Chains/Sprint) 5 Squat Thrusts 5 Pushups 5 Jump Squats 5 Burpees -Repeat at 4,3,2,1 Reps Each *After 1st Chain (5/4/3/2/1) 20yd Sprints 5/4/3/2/1 20 Plank Taps (Ex: 5 Sprints/20 Taps, 4 Sprints/20 Taps…) *After 2nd Chain (5/4/3/2/1) 10 yd Sprints 5/4/3/2/1 20 Plank Punches (Ex: 5 Sprints/20 Punches, 4 Sprints/20 Punches…) |
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