3 Rounds Full Body Exercises

Session 12Monday July 23, 2012 5:30 AMWeek 2

Warm up & Stretch
Round 1
10 Nose Dive Pushups  - 1 Burpee
9 Nose Dive Pushups - 2 Burpees
8 Nose Dive Pushups - 3 Burpees
…
1 Nose Dive Push ups - 10 Burpees

Round 2
Butt Rolls 1/2 Court and Back
Long jump/Burpee 1/2 court and back
lateral jump/Burpee 1/2 court and back
backwards jump/burpee 1/2 court and back

Round 3 chairs and bball/med ball
1. Ball Overhead/Jump Squats 10
2. 1/2 Burpee to Squat 10
3. Jump Squat Ball Slam 10
4. Cork Screw Burpee - twist right and left 10
5. Ball Floor to Ceiling Squat Jumps 10
6. One Leg Burpee w/Push Up 5 - right
7. Wide Legs Ball Overhead 10
8. One Leg Burpee w/Push Up 5 - left
9. jump squat Ball Slam 10
10. 4 Mountain Climber/burpee 10
11. Ball Floor to Ceiling Squat Jumps 10
12. Slider Push Ups 10 - towel
13. Jump Squat Ball Slam 10
14. 1/2 Burpee to Squat 10
15. Jump Wide Squat Ball Slam 10
16. Cork Screw Burpee 6
17. Chair Step Ups 10
18. 4 Mountain Climber/burpee 10
19. Jump Squat Ball Slam 10
20. Slider Push Ups 10 - towel
21. Ball Overhead Squat Jumps 10
22. One Leg Burpee w/Push Up 5
23. Step Ups 10
24. One Leg Burpee w/Push Up 5