Consistent Challenge Workout
Added 2017-01-16 21:51:32 +0000 UTCConsistent Challenge workout
By Kristin and Julia
Bosu
Heavy med light weights
12and 24" elv
Ankle weights
Warm up 30:30
Walk out push-up
Jumping jacks
Curtsy Lunge knee up
Curtsy Lunge knee up
Swimmer arms
Burpee no push-up
50:10 x1 5 mins
1. Squat + Alt SA Press
2. Lateral Raise to Front (do lateral and while arms are up bring them fwd)
3. Weighted Bear Crawls
4. Close Grip Press to Tricep Ext
5. Hammer Curl to OH Press
Set 1: 3x 10 Reps
1. Alt Rev Lunge + Squat
2. Bosu wide Strict Mtn Climbers
Set 2: 3x 10 Reps
1. Dead lift + Wide Grip Rows
2. Alt halo Sumo Slams 2=1
Set 3: 3x 10 Reps
1. Incline back on bosu Chest Fly
2. Decline Bosu Pushups + plank hops
Set 4: 3x 15 Reps
1. Alt Tricep Kickbacks w toe taps back
2. Hammer Curls on round bosu
Set 5: 3x 15 Reps: ankle weights
1 Bench or bosu ab leg lowers
2 Bench Scissors 2 flutter 2
HIIT Pairs #1: 30:10 x 3 4 mins
1. Elevated Plank Pushup + Renegade Rows
2. wall handstand shoulder tap to cross cross jump
HIIT Pairs 2: 30:10 x 3 12" elv 4 mins
1. Lateral squat walks(2)+ squat and press
2. Bench Jump Overs
Tabata Pairs # 1: 20:10 x 8 4 mins
1. Staggared squat jumps
2. Ski Squats
Tabata Pairs #2:4 mins
1. Lunge Weight Pass Through
2. Chair lunges
Leg Giant Set: 3x - 20 Reps (Heavy Weight)
1. Stiff Legged DL
2. Hip Thrust
3. Weighted Calf Raises
EMOM Finisher:
10 Squat to Floor - drop Weight - Squat Jump
