Accumulator

Session 12

Monday August 20, 2012 5:30 AM

Week 6

Warm up 
Stretch

4 Minute Tabata Drill - Every 30 Seconds repeat the following.  If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.

*Run to 1/2 court Line
*5 Burpees
*Run Back
*Lie Down

Accumulator - Complete each exercise for 30 seconds.  Each round add an exercise and between each round rest 30 seconds. Once you have added the 6th exercises, Reverse the order of the exercises and drop an exercises after each set.

*Power lunges; Rest
*Power lunges; Push ups; Rest
*Power lunges; Push ups; Squat jumps; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Med ball slams/Tubes; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Push ups; Power lunges; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Push ups; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Rest
*Med Ball Slams /Tubes; Plank; Rest
*Med Ball Slams /Tubes; Rest

Domino - Get group in a circle, one person run around gym and then back to their spot, then the next person runs.  While the individual is running around the gym the others in the circle are completing the following exercises.  Do not move on to the next exercise until everyone in the circle has made a lap around the gym.

*Walk out to push up
*Burpees

ABS
Side V ups
Side Crunches