Day 30 / WOD

WARM-UP

10 Push-ups, 15 Squats, 20 Jacks, Jump rope for 10 minutes. Stretch.

WORKOUT

- 15 MINUTES OF LOWER BODY EXERCISES

- 2x20 SHOULDER PRESS WIT BARBELL OR DUMBBELLS 

- Focus on F&T

- 50 BARBELL DOUBLE LEG LIFTS

Lie on flat bench, face up. Hold a barbell of your choosing (Start light to begin with), as if doing a bench press. Hold the bar up at the top position and keep it there. Next, lift both legs to ceiling, then back down to bench = 1 rep.

- 30 HALF CRUNCHES

Lie on back. Knees bent, feet 12 inches apart. Hands behind head. Come up, but on;y half way, return = 1 rep.

- 40 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 50 REGUALR CRUNCHES ON AN EXERCISE BALL

Beg. Pretzel arms on chest. Int. Hands behind the head  Adv. Extended arms.

- 20 HANGING KNEE RAISE TO ELBOWS

JUMP ROPE FOR 10 MINUTES. COOL DOWN. STRETCH.