Workouts 9/4-9/10

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Day 1

Warmup: 

Do 2 reps on each side of each exercise and FLOW from one exercise to the next. Go through 2-3 times.
Quadruped alternating arm raise
Tspine twist
Straight leg rotation
Side hip stretch
Reach unders- roll over on the last one
On back knee to chest hugs
Hamstring stretch
Half happy baby
Glute stretch
ITB stretch

Workout:

Go through 1 time then move right into the 1/2 tabata. Rest 1 minute at the end, and complete the entire round 4 times.

35 sec on, 10 off
KB swings
Spiderman pushups
KB Alternating lunges
Band pullaparts
Plank

Jumping jack, high knee run, burpee or jumprope for 20 sec on, 10 off x 4.

Finisher:

5 Minutes: JR 50 reps, sprint 4 lengths, walk 2 and repeat

Day 2

Warmup: 

2 sets
JJ x 25
Shoulder stretch behind
2 sets
Side shuffle 5 yards back and forth x 10
Jackknife x 3
2 sets
Skip forward and back 5 yards x 10
Lunge and twist x 4
2 sets
Run 5 yards forward and back x 10
Quad stretch

Workout:

3 Min- Chest press and pullover x 5 of each

3 Min- Squat and SLDL x 5 of each

10 on 20 off x 4- Squat press

20 on 10 off x 6- Side plank

Circuit
Crab walk x 100, 75, 50, 25
Jump rope x 100 with each set
Lunge/Duck walk 20, 20, 20, 20
1/2 Burpee 1/2 jacks 20, 15, 10, 5
OH Squat with JR 20, 15, 10, 5

Finisher:

3 Min
4 lengths running, 2 lengths carry at chest

 

 

Day 3

Warmup and Workout: 

3 minutes
2 T spine bridge
‎2 getup kickthroughs

3 minutes‎
20 swings
5 pushps‎

5 sets
10 Hindu squats
5 Scap retractions
5 sets
10 sldl
2 Plank rotations (forward, leg raise, side leg raise, forward, leg raise, side leg raise = 1 set)
20 on, 20 on, 20 off x 5 sets
Squats
Alternating OH presses
20 on, 20 on, 20 off x 5 sets
‎Swings
Alternating BO rows/arm
5 minutes
Side shuffle, side shuffle, Sprint 30 yards- walk back

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