The Workout:
Notice each of the following segments are lower/ upper/ core/ cardio. Do each round with a water break after.
squat/ pistol
mid to high row
twist/ superman
speed skater/ jumping jack
suspended lunge/ rear lunge/ lunge w knee up
chest press
pike/ crunch
mtn climbers
rear delt flye- I,Y,T
power pull R/L
skipped burpees for more speed skater/ jumping jack
hamstring curl/ hip press
atomic push up
side plank
side jumps/ quick feet up 4 back 4
Cool Down/ Stretch
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