Hodge Podge

Session 12

Wednesday September 26, 2012 5:30 (Happy Birthday Dad)

Warm up 
Stretch

Warm up Circuit.
Do each exercise for 30 seconds, complete 2 rounds.
*Prisoner squat
*Inchworm
*Duck unders
*Bird dog
*Band pulls

DB/BW Superset
Do the following supersets 3 times, 
1. Split squat 1 1/2 Rep - 30 sec each leg
2. 1 arm db shoulder press  - 30 sec each side

1. DB row - 30 sec each leg
2. Triple Stop Push ups (pause 2)

3 times thru, 30 sec each, 1 minute rest
*1. Lunge Jumps
*2. Push ups
*3. Bear Crawl
*4. Swing lunge - right (forward and backward)
*5. Swing lunge - left (forward and backward)
*6. Cross body mountain climbers
*7. shuttle run

Abs
Wall walks/plank walks
Dumbbell ab crunch
Plank move db side to side