WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
BOX JUMP INTERVALS:
Men: 24 inch box minimum. Women 18 inch box minimum.
1 minute on, 1 minute off, for a total of ten intervals. Get
in as many jumps as you can each interval.
- 45 MINUTES OF LOWER BODY EXERCISES
- 30 AROUND THE WORLD
Hold a challenging but not too heavy
plate, with two hands overhead. Circle around to your right = 1 rep, then
circle left, repeat.
- 50 SIDE LYING DIAGONAL V-UPS
(OBLIQUES)
Lay on left side and do a ‘V-up’, 40 each side. Repeat again for a total of 100.
- 40 OVERHEAD ‘TICK-TOCKS’
Stand feet apart. Hold plate or
dumbbell overhead. Slowly lean to the left, back to center, to the right, back
to center = 1 rep. Repeat again for a total of 40.
- 100 BANANAS
Lay on the floor on your back. Feet together, arms extended
overhead. Bring both feet and hands up simultaneously 16 inches from the floor,
return = 1 rep.
- 100 CAPTAINS CHAIR KNEE TUCKS
1 MILE RUN. COOL DOWN. STRETCH.
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