Wednesday March 27, 2013

Warm Up
Stretch

Super Burpee
1 burpee, with push up and sqat jump
2 squats, 2 thrusters, 2 push ups, 2 thrusters, 2 power ups
4 reps of each
6 reps of each
4 reps of each
2 Reps

ZWOW 61
4 rounds

5 broad jump to jump tuck to plank turnaround do it again
10 full sit up with weight
10 weighted jumps 
30 plank speed arms - wide straight arm plank touch hand side to side feed stationary

Fitness Blender
5 exercises 3 sets 20 sec on 10 sec rest
side winder burpees
star jumps
plank to pushup
flutter squats - lunge, lunge lunge low squat
4 squat jacks + jump

ABS
5 ab splitters - v up, vthru, vtuck
20 elevated planks with knee tuck - tuck in and out
20 competition sit ups -full sit ups
20 side planks toe touches