New chest smoker
12 round 50/10
1) 7 Dive Bomber push-ups / 7 wide push-ups / 7 sliding push ups
2) Jack press
3) Prisoner getups
4) Half burpee/ squat hold or power ups/squat hold
Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. Good luck!!
Squat Jump
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Sit Ups
Here it is, the last workout of the 30 day challenge! Make it count!!! We are taking the fitness test on Monday!
Set Your interval timer to 30/10. One time through!
1. 1 Push-up + Burpee + Tuck Jump
2. High Knees
3. Switch Lunge (Modification using Sandbag)
4. High Knees
5. Press up with Spider Knee
6. High Knees
7. High Knees x 10 + Mountain Climbers x 10
8. High Knees
9. Side Burpee & Oblique Ab crunch
10. High Knees
11. Push-up + Side Plank Twist + Oblique Drop
12. High Knees
13. V Abs Left
14. High Knees
15. V Abs Right
16. High Knees
17. Hug Knees + Star Jack
18. High Knees
19. Single Toe Touch Abs (Modification using Sandbag)
20. High Knees
21. Squat Jump (Modification using Sandbag)
22. High Knees
23. 1/2 Burpee + 1 Push-up
24. High Knees
Rest day! Enjoy
Shoulder Smoke
12 rounds of 50/10 and complete the following 6 exercises 2 times
1. Push-up & straight arm front raise (Sand bag or Med ball)
2. Bear Crawl Sandbag drag-(Crawl over bag reach under body and slide bag forward repeat 3 or 4 times alternating arms and repeat in reverse)
3. Push Up knee to chest, Roll &10 Mountain Climbers
4. Shoulder press & Squat & One Leg Lift (Sand bag or Med ball)
5. Squat / Round the world with sandbag-(Put sand bag on your back, each squat swing bag around your body and place it back on your back.)
6. Jump Squat & Press (Sand bag or Med Ball)
12 rounds of 50/10 and complete the following 4 exercises 3 times (complete each exercise 3 times before moving to the next one)
1. Push-up + Clean & Press & Squat & Press with sand bag
2. Plyo forward Jump & Press Up,
3. Plank knee-to-chest
4. Reverse Pull Ups or sand bag curls
Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times.
1 Leg Push-Ups/ half burpee and side jump (alternate)
2 Burpee/ three side steps (alternate left and right side steps)
3 Squat/overhead chop (squat with Med ball touch ground with it stand and raise straight armed overhead to left shoulder and repeat on right side)
4 Plank Jacks
Set your interval timer to 12 rounds of 10/50 and complete the following 4 exercises 3 times through.
1 Elevated (feet) Push Up’s
2 Elevated Star or Diamond Push Up
3 Explosive Push Ups using med ball (one hand on med ball, one hand on ground -push up switch to other hand)
4 Triceps Alternating Lunges using sand bag (lunge and do overhead triceps press with each lunge)
800 rep Challenge Repeat twice
1. 25 Push Ups
2. 100 High Knees
3. 25 V- Sit Ups
4. 100 High Knees
5. 25 Squats (sand bags)
6. 100 High Knees
7. 25 Triceps dips
Active rest day, enjoy!
4 set each High Knees/ Push ups
75 High Knee Skips
25 push-up (Mix up different kinds of Push ups)
3 sets 15 reps
Rev push ups
Jack Curls using the sand bag
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