More Tabata/Pyramids

Session 13

Monday October 29, 2012 5:30 AM

Warm Up
Stretch

Tabata 20 seconds on 10 second rest
Sprinting
8 Rounds
grasshopper cross leg
suicide plank
4 rounds
Burpee with Pushup
squat upper cuts
4 rounds
Pushups
Planks
8 rounds

Pyramid/Ladder: Ascend up on the number of reps by 2 of each following exercise as shown below.
Plank Poppers - Plank Hop Center, Side, Center, Side, Center - 1 Set
Prisioner On Squat
Opposite Hand Opposite Leg (Laying on your back bring with your legs straight and arms out to the side. Keep leg straight and bring opposite leg and opposite hand together with hand reaching up to touch foot, repeat other side)
Spiderman Plank (From plank position, bring knee up and to the outside of your body, getting knee as close as possible to the back of your arm and repeat on other side)
Exercise
2 reps of each of the 4 exercises, and 30 seconds rest
4 reps of each and 30 second rest
6 reps of each and 30 second rest
8 reps of each and 30 second rest
10 reps of each and 30 second rest
12 reps of each and 30 second rest
14 reps of each and 30 second rest
Rest

ABS
Knees in and out 25
sit up bicycle - forward 25
sit up bicycle - backward 25
up and down alternating legs - slow 25