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Monday, 13April20

 

Warm-up: 2rds – :30sec on each movement, take your time do not speed through the warm -up

  • Jumping Jacks
  • Air Squats
  • Windmill Toe Touches
  • Arm Circles
  • Push-ups
  • Switches

2 min Jump Rope or fast run on treadmill

 

 

Workout: :20sec of work followed by :10sec of rest for 8 Rounds). Stay at the same station for all 8 rounds. NO REST between stations, and go right into the next exercise. (Goal is to get 8-10 reps for every 20sec of work.)

* Only Need 1 DB (do 4 rounds on each side and then switch) – Try 45/30lb DB or 50/35 if you have it.

  1. Single Arm DB Swings
  2. Single Arm Power Cleans
  3. Single Arm Deadlifts(Try not to lean to oneside. This works yourcore big time!)
  4. Front Rack Lunges(hold in a goblet squat position)
  5. Single Arm Front Rack Squats

 

Core Finisher: 3rds take a :30 rest between rds

  • 20 Reverse Knee Kips
  • 1 minute Plank

 

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