50 Minute Full Body Lean Gains
Added 2017-03-23 00:01:55 +0000 UTCFull Body Lean Gains
Weights
Plyo box 24”
Resistence band
Upper body Set HIIT 50:10 2x
1. Rev grip push-up bi curl burpee
2. Bi curl to Arnold press
3. Arnold press to around the world
4. Switch foot mtn climbers to bent arm lateral raise and chest press
5. SSD chest presses and legs raises
Cardio interval: 24" plyo box 1x
20 Box jumps
15 frog Tricep push-ups + kick through
10 Decline burpees
5 oblique plank hops + box jump+ tuck jump
Leg booty Superset 5x
Set 1
10 Banded goblet box 3 pulse squats
10 banded lateral rocket step ups/leg
Cardio Interval: 1x
20 switch Lunge weight pass through
15 animal flow kickthroughs
10 banded burpee 4 bunny hops
5 ninja squat jump forward and back
Back strength: 50:10 2x
1. Front raise lateral raise
2. Back fly burpee
3. Bent row to upright row
4. Manmakers
5. Lateral Lunge toe touch to sword pull arm (switch legs/arm 2nd round)
Abs no rest Tabata : 20:10 8x ankle weights (standing knee drives in the 10 second intervals)
Tabata pair1:
1 Bench leg drops
2 Plank kick out and under
Cardio Interval 1x
20 plank jack shoulder taps
15 angry donkeys
10 cross cross front kick side kicks
5 quadzilla burpees
