30 minutes for whole workout
Warm Up - Foam Rolled Quads and IT Band, Jumping Jacks - 30 Reps, 20 Free Squats, 10 Arm Circles Each Direction
Circuit 1 - 1 Rotation of :45 and 1 Rotation of 1:00 for as many Repetitions as Possible
Fly w/ Hip Raise w/ Feet on Physio Ball - 18 Reps w/ 30lb DB for Round 1, 26 Reps w/ 30lb DB for Round 2
Burpee w/ Push Up and Push Press - 8 Reps w/ 25lb DB for Round 1, 10 Reps w/ 25lb DB for Round 2
Deadlift and Biceps Curl - 12 Reps w/ 30lb DB for Round 1, 16 Reps w/ 30lb DB for Round 2
Circuit 2 - 1 Rotation of :45 and 1 Rotation of 1:00 for as many Repetitions as Possible
Kettle Bell Swing w/ 35lb KB - 29 Reps for Round 1, 33 Reps for Round 2
Push Up w/ Rotation - 16 Reps for Round 1, 18 Reps for Round 2
Slam Ball Toss and Slam - 22 Reps for Round 1, 27 Reps for Round 2
Core - 1 Rotation of 30 Seconds and 1 Rotation of 1 Minute for as many Repetitions as Possible
Sit Up and Stand Up w/ BOSU and Medicine Ball - 9 Reps for Round 1, 15 Reps for Round 2
Single Arm DB Sit Up - 6 Reps Each Side w/ 15lb DB for Round 1, 10 Reps Each Side w/ 15lb DB for Round 2
Plank w/ Medicine Ball Roll - :30, 1:00
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