Weekend Workout 5-3-2013

Phase I – Set timer to 20 rounds of 45/10

 1-SQUAT TOUCH JUMP-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

2-SANDBAG CURL+PRESS-select appropriate weight but push it

3-SQUAT TOUCH JUMP-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-DIVE BOMBER PUSHUPS- Begin in a pike or downward dog position, dip your head down toward the mat and forward ending in a low arch facing the ceiling. Reverse back to downward dog

position. Maintain body control throughout.

5-SQUAT TOUCH JUMP-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

6-SINGLE ARM ROW FROM LUNGE- Begin in left lunge, row with band in right hand maintaining good lunge form. Individual sets for each side. Full body

7-SQUAT TOUCH JUMP-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

8-SINGLE ARM ROW FROM LUNGE- Begin in left lunge, row with band in right hand maintaining good lunge form. Individual sets for each side. Full body

9- SQUAT TOUCH JUMP-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

10-CHEST PRESS-begin or slightly inclined and use sandbag or med ball for weight

 Phase II – Make sure to get outside for a run or walk.

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