Mon July 1, 2013 - HIIT, Accumulator

Warm Up
Stretch

4 Minute Tabata Drill - Every 30 Seconds repeat the following.  If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.

*Run to 1/2 court Line
*5 Burpees
*Run Back
*Lie Down

Accumulator - Complete each exercise for 30 seconds.  Each round add an exercise and between each round rest 30 seconds. Once you have added the 6th exercises, Reverse the order of the exercises and drop an exercises after each set.

*Power lunges; Rest
*Power lunges; Push ups; Rest
*Power lunges; Push ups; Squat jumps; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Burpees; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Power lunges; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Rest
*Burpees; Plank; DB/KB swings; Rest
*Med Ball Slams /Tubes; Plank; Rest
*Med Ball Slams /Tubes; Rest


1 min
toe touch crunches - stay contracted
Back bows
skaters - wide jump, hips low, don't touch toe
20 sec rest
jack knife get ups
static plank
burpees
20 sec rest
side hip raises
switch sides
4 high knees + squat touch