Weekend Workout 11-16-2012

Warm up- 10 laps

Set timer to 24 rounds of 30/10

1-LOWJACKS- like jumping jacks but staying LOW in half squat position. Feel the burn!
2- TUCK ABS-begin in tuck position, spread out to wide V position, back to tuck. Body off the floor the whole time
3- TOUCH DOWN JUMPS-Begin in wide full squat touching the ground, jump up bringing feet together and arms straight up, then back down into wide squat beginning position touching the ground
4- MED BALL MASON TWIST-begin in a reclined V positon holding med ball. Twisting torso, touch the ground with med ball on each side. Keep feet off the ground for added intesntity
5- DIAGONAL KNEES RIGHT-balanced on left leg with arms above head to the left, bring right knee up while crunching abs and arms down to meet knee. Repeat at high intensity
6- DIAGONAL KNEES LEFT-balanced on right leg with arms above head to the right, bring left knee up while crunching abs and arms down to meet knee. Repeat at high intensity
7- MED BALL PLANK HIP THRUST – holding med ball, drop down and out to plank, hop in, pop up and raise med ball to chest height, repeat
8-10 HIGH KNEES/1 TUCK JUMP

Bonus
50 pull ups or sandbag curls

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