APRIL 15-21, 2018
Perfrom each exercise for 20 seconds, then rest for 10 seconds, then repeat the same exercise for 20 seconds, rest for 10 seconds…. repeat this 6x. You will perform each exercise 6 rounds before moving to the next exercise. If an exercise has a right and left side, perform the first 20 second round on the right and the second 20 second round on the left.
20 Second Work : 10 Seconds rest (X6)
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
LAWN MOWER ROW
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
Just get after it…
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
SIDE PLANK LEG LIFTS
Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.