Beat the Beast

Warm up:            

            -Pick a piece of cardio equipment, (or skipping)

                        -1 minute at a perceived exertion (PE) of 3-4/10.

                        -2 minutes at a PE of 6-8/10

                        -Continue to alternate 1min/2min as above for

Total of 12 minutes.

This will be high intensity: Limit your rest to 20 seconds between exercises. Pick a Pair, alternate between the two for 6 sets total (2 each)

Deadbug x 20 seconds 3 times OR Bicycle Abs x 45 seconds

Superman x 10

Box Jumps x 10

Split Squat Jumps x 10

*21’s (Bicep curls: 7 reps from bottom of ROM to 90˚. 7 reps from 90˚ to top of ROM. 7 reps from bottom of ROM to top)

Tricep Pushups to Max

Pop pushups x 10

Side Plank x 30 seconds (Do both sides)

Pullups –overhand wide grip: to Max

Tricep Dips x 10

Lying Pullovers with a plate x 10

V-Sit Snap ups x 10

Cool down... hydrate...