Complete all 3 Circuits... -Perform with intensity, HR should be elevated throughout. If you must take a break between circuits, perform an ab exercise while you allow your HR to recover.
[of course, warm up, pre-hab, stretching and hydration come first]
#1: Perform 3 times
-Pull ups x 10
-Wall Balls x 10
-Pushups on one leg x 20 (switch legs each set)
#2: 10 minutes minimum. If you're up for it, extend this to 15 min
[Perform circuit as many times as you can]
-Broad Jumps -length of bay and back (see clip below)
-Run stairs (@58)/ Run on incline of >5˚(@57) or skip x 2 min [should be about 4 times to the top of the stairs]
-MANMAAAAKERS! x 3
#3: Perform 3 times
-Front Plank x 2 min
-Medicine Ball Catch with Partner x10 [Pass from chest, feet shoulder width, tight core for balance, throw hard with arms and legs, receiver must absorb impact]
-Split Lunge Jumps x 10/side
Finish with Ab Tabata x 3 (20s work/10s rest x 8 reps = 1)
Ab Ideas:
-Dead bug
-Bicycle abs
-passing med ball feet to hands/hands to feet
-Ab roll out
-Planks -front/side/side
-Hanging abs
-Frogger
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