GET PUMPED for Fall #1
Added 2017-08-16 00:14:56 +0000 UTCGET PUMPED for Fall #1
16” elv
weights
warmup: 30:30
1. Down dog knee tucks
2. Down dog runners lunge reaches
3. Chair pose to forward fold
4. Plank hops
5. Walk out pushups
6. Frog pumps
HIIT Tabata: 30:10 2x each move
1. Plank tuck to DL
2. Swing to slam
3. Hang clean to clean and press
4. Dragon lunge burpee
6 Minute UPPER body/abs AMRAP
8 ab hold SSD chest press
8 SSD front raises
8 sumo squat upright row
8 russian twist
TABATA pair 20:10 8x 4 minutes
1. Yoga tricep pushups
2. Bulgarians and bicep curls
Complex 3X
8 bent rows SSD
8 Chest press
8 weighted leg raises and butt up
REPEAT HIIT Tabata: 30:10 2x each move 4 minutes
1. Plank tuck to DL
2. Swing to slam
3. Hang clean to clean and press
4. Dragon lunge burpee
6 Minute Lower body/abs AMRAP
8 deficit rev lunges (4/leg)
8 goodmornings
8 decline plank glute raise+knee tucks (4/leg)
8 rocket step ups lunge back switches
Tabata Pair 20:10 8x 4 minutes
1. Weighted chair lunges
2. Alt forward lunges toe touch
Complex 3x
8 sumo DL
8 back load Rev lunges and knee up/leg
8 box squat to alt forward lunge (4/leg)
