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Monday, June 30, 2014

Advanced Total Body Workout

Here is a great workout that will keep you moving.

Warm-Up: 12 Minutes on the timer
10 Squat Hammer Curl and Press 10lbs
10 Burpee with a Pushup
100 Single Mountain Climbers
1 Suicide
-Repeat over and over for 12 Min

Workout:
Set #1
4 Exercises, 1:00 each exercise, :5 rest in between each exercise, :10 rest in between sets. Go through 2x
#1:Squat and Press with a Jump 5 lbs
#2. Mountain Climbers on Grey and Black 10lb med Ball
#3. Reverse Lunge Alternating Legs taking ball Over head
#4. Wall Ball
-Once you complete that 2x then do a school and back with medicine ball

Set #2:
3 Exercises, 1:00 Each exercise, :5 rest in between each exercise, :10 rest in-between sets. Go through 2x
#1: Baby Step Up R Leg
#2 Baby Step Up L Leg
#3 Explosions (or quick squats if you have to! 
-Once you complete that 2x then do a school and back with med ball

Set #3:
3 Exercises, :30 each exercise, :5 rest in between exercises, :10 rest in between sets. Go as hard as you can because its shorter time. Repeat 3 TIMES
#1 Modified pushups on Weights 10 lbs
#2 Shoulder Press from Knees 10lbs
#3 Froggers
-Once you complete that 3x then do a school and back with med ball 

Set #4:
3 exercises, 1:00 Each exercise, :5 rest in between exercises, :10 rest in between sets. Repeat this 2x
#1 Heavy Jump Rope (Janet Blue Nathan Green)
#2 Trx Tricep (facing away from boxing ring keep elbows by your ears and lower down and back up)
#3 Mountain Climb on Grey Med Ball 
#4 Tricep Dips
After you complete that 2x then do a school and back with med ball

Set #5:
3 exercises, 1:00 each, no rest in between complete 3x
#1 Basic Crunch
#2 Cross Over Crunch (on back bring r hand to l toe then L hand to R toe)
#3 Full Situps with Grey Med ball 10lbs
-after you complete that 3x school and back with med ball

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