Day 1
- Warmup (8 Minutes of)
- 15 butt kickers
- 15 jumping jacks
- 10 pushups
- 10 air squats
- Workout – 4 rounds for time
- 20 thrusters (use whatever weight you have)
- 20 burpees
- 20 situps
Day 2
- Warmup (8 Minutes of)
- 10 secs of Samson Stretch
- 10 Jumping Jacks
- 10 Air Squats
- 10 Russian Twists
- 10 Jumping Jacks
- 10 Flutter Kicks (L&R = 1)
- Workout – 50, 40, 30, 20, 10
- Lunges (L=1, R=2)
- Squats
- Situps
Day 3
- Warmup (8 Minutes of)
- 10 good mornings
- 20 single under jump rope or jumping jacks
- 10 Lunges (L&R = 1)
- 5 pushups or pullups
- Workout – 5 rounds for time
- 20 Squats
- 20 Box Jumps
- 20 pushups
- 20 Flutter Kicks
- 200 meter run or 120 single under jump rope
Day 4
- Warmup (3 rounds off)
- 10 situps
- 10 squats
- 10 flutter kicks
- 10 plank jacks
- 10 bicycle crunches
- 15 minutes as many reps as possible
- 50 Mountain Climbers (R and L = 1 rep)
- 10 Dips (chair or bench okay)
- 30 Flutter kicks (R and L = 1 rep)
- Burpees - @ 5 Minutes stop your reps and do 10 Burpees. @ 10 Minutes stop your reps and do 10 Burpees
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