ROUND ONE: 4 SETS>TIME CHALLENGE
1. Sit-ups- 10x
2. Push-ups- 10x
TIME TO BEAT: 4:3O
ROUND TWO: Go Down The Line Of Exercises Without Stopping
1. Alternating Step-Back Lunge with Overhead Press- 30sec
*As you step back into a lunge press dbs over head
2. Speed Rope (High Knees)- 45sec
3. Alternating Step Forward Lunge with Overhead Press-30sec
*Same as above>step forward instead of backward
4. Speed Rope (High Knees)- 45sec
5. Alternating Side Step Squat with Overhead Press-30sec
*As you step to the side and squat press dbs over head
6. Speed Rope (High Knees)- 45 sec
*Rest 1 minute
ROUND THREE: 4 sets
1. Holding KB Sit-ups- 15x
*Lying on back/hold kbs up in a chest press position/as you sit-up keep your arms locked/at the end of the sit-up reach up toward the ceiling/arms will go from a high chest press position (bottom of sit-up) to a high shoulder press position (top of sit-up)
2. Balancing KB Alternating Push-up Reach Ins- 20x
*Place kbs with handles on floor/balance your hands on the ball part of the kb/go down into a push-up/come up and reach inward with one hand/place hand back on kb go down into a push-up and alternate to the other hand)
ROUND FOUR: Total Sets: 8 sets (4 sets each leg)
1. Resistance Band One-Legged Leg Press- 25x pressing high/25x pressing low>STAY ON THE SAME LEG
*Do 1st set with a low-to-medium resistance band
*Do 2nd set with a medium-to-high resistance band
*Place band around the bottom of your foot/hold bands in hands/keep elbows on ground and keep upper body contracted>do not allow your arms to move when you press your leg straight
ROUND FIVE: 4 sets
1. Walking Lunges with alternating shoulder press- 30 steps
2. Walking Lunges without shoulder press- 30 steps
*For #1, as you go down into a lunge position/press up to the ceiling with one db/make sure to press with opposite arm> for example: if you step forward with the left leg, the right arm is pressing the db overhead
ROUND SIX: Do Not Rest Between Each Exercise
*Do a normal squat jump and tap butt on to counter/do this continuously for the set time on each set
1. Squat Jumps with counter- 1min
2. Wall Sit- 1min
3. Squat Jumps with counter tap- 45sec
4. Wall Sit- 45sec
5. Squat Jumps with counter tap- 30sec
6. Wall Sit- 30sec
Cool-Down & Stretch- 5 minutes
Good Job! Keep Pushing.
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