Warm Up
Stretch
Fitness Test
Do 3 Sets of the following 3 exercises. Time yourself and Track each 4 to 8 weeks to see improvement.
10 Burpees
20 Push Ups
30 Skaters
Interval Sets
Do 5 rounds each of the following sets of exercises. 30 seconds of work for each exercise and 30 seconds of rest.
Interval Timer - 30 Seconds A, 30 Seconds B, 30 Seconds Rest - 5 Rounds
1. Lateral Shuffles between cones/Jump Squats
2. Plank Walk -back and forth between cones/Push Ups
3. Plank Super Woman/Plank Spider Man
4. (No Rest) Right Leg Hop/Left Leg Hop/Both Legs
Options
- Jump Squats - Squats
- Plank Super Woman/Hands and knees Super Woman
ABS
Butterfly sit up
Plank punch
Plank swim
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