Full Body Strength and Cardio Workout
Added 2017-01-15 23:23:40 +0000 UTCFull Body Cardio and Strength
Heavy med light weight
24" ev
20" elv
Ankle weights
Warm up:
10 jumping jacks
5 pushups
10 high knees
5 plank hops
10 touchdowns
5 low lunge touches
Cardio 30:10 2x 4 mins
1. Roll back high jump + star jump
2. Box jump + oblique plank hops
3. Tricep fall push-up+3 donkey kicks
Strength heavy dumbell complex
5 reps 4x
1. Step ups Lunge back switch (count on the switch)
2. Step down curtsy lunges (5 per leg)
3. Squat press
4. Surrenders (switch legs each round)
Upper body and abs 50:10 2x 8 mins
1 Leg drop and chest press
2 T-arm bicep curl and press + OH front kicks
3 Alt tricep extension in Plank
4 SL Push-up fast knee tuck (switch legs 1/2 way through interval.
Weighted Cardio 30:10 3x 6 mins
1. Weighted chair lunges
2. Swings
3. Twerknado burpees
Strength Back reps pyramids 10-4 even only
1. Tuck and Back fly burpee (fly in plank then tuck jump in plank and bent fly at the top)
2. Switch Lunge + Chop 2=1
3. Rev grip push-ups + 2 groiners
10 minute AMRAP 5 reps each move
1. Roll back jump for height + starjump
2. Squat and press
3. SL push-up fast knee tucks (10 total)
4. Weighted chair lunges 2=1
5. Rev grip push-up groiners
