Set timer to 18 rounds of 50/10
1-DEAD MAN BURPEE / REVERSE CRUNCH- burpee with complete stop at the bottom and reverse crunch contracting back muscles raising arms and legs off the ground (skydive position)
2-SANDBAG LUNGE BACK / LATERAL LEG RAISE- holding sandbag, one lunge back, one lateral leg raise, repeat alternating.
3-OVERHEAD MED BALL SITUPS- situps with med ball overhead (sandbag for addl intensity)
4-SANDBAG LOWJACKS- like jumping jacks holding sandbag, staying LOW in half squat position
5-LIZARD PUSHUPS- pushups, raising knee to elbow, alternating
6-AROUND THE WORLD / SQUAT- begin with sandbag behind shoulders, rotate sandbag to the right and back to shoulder position, squat, repeat on the left side, squat, repeat alternating
Ab Bonus- Set timer to 4 rounds of 50/10
1-PLANK HIP CIRCLES Left-Holding a plank throughout, circle your hips in one direction. Another set for other direction. Looks funny, but you will not be laughing
2-SITUP TRUNK TWIST-Begin with hands behind head. Twist torso left and right at the top of each situp. Use med ball or sandbag for weight if desired
3-PLANK HIP CIRCLES Right-Holding a plank throughout, circle your hips in one direction. Another set for other direction. Looks funny, but you will not be laughing
4-MED BALL LEG RAISES – Leg raises while supporting a medicine ball between feet. Controlled motion throughout