-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8
Pyramid...
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high.
Push ups on ab ball {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff.
Cross Body Plate Drive
Pop Squats
Concentration curls
ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40
STRETCH!
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