3 Circuits

Warm-up 5 minutes
Stretch

Session 13

Wednesday November 14,2012 5:30 AM

Warm Up
Stretch

Equipment: Mats, Bands, Medicine Balls, Agility Ladder, Interval Timer

Circuit 1 Timing: Two rounds of 45 seconds work with 15 seconds transition.
Agility Ladder Hops
Medicine Ball Squat to Press
Ab Rotation
Basketball Push ups

Circuit 2 Timing: Three rounds of 30 seconds work with 10 seconds transition.
Tube Bicep Curl
Overhead medicine ball lunge
T w/Hip Drop
4 Direction Squat Jump - forward, back, left, right

Circuit 3 Timing: 4 rounds of 30 Seconds work with 10 seconds transition
Push ups
Medicine Ball WoodChop
Suicide Plank
Reverse Lunge with a  Plank

Abs
Side plank reach thru 15 each Side
fore arm plank alternating stretch arm and leg out to front and back, then side
Plank - alternating knee up to the side