APRIL 15-21, 2018
EXERCISE TAPOUT
Perform exercise 1 as many reps as you can before you fatigue, then perform exercise 2 as many reps as you can before you fatigue. After you complete exercise 2 go back to exercise 1 and perform until you fatigue again. Then move to exercise 2 and perform until fatigue. Repeat this pattern alternating to fatigue on exercise 1 and 2 for 2min 30sec. Allow 30sec rest afterwards and the complete the same set on exercise 3 and 4 and so on down the list working for 2:30 each time. Once you complete the entire workout, complete one more round through it for a 30-minute workout.
2 Min 30 Sec SuperSet, 30 Sec Rest
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01
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
02
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.
03
SIDE STEP OVERHEAD PRESS
TIPS:
Step to the side and press the same side arm overhead. Feet back together and then step the other way pressing the other arm overhead.
04
JUMP ROPE ALT FEET
TIPS:
Jump rope alternating right foot and left foot.
05
SHOULDER TAP PUSH-UP
TIPS:
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
06
STAGGERED SQUAT JUMP
TIPS:
Stagger your feet slightly still shoulder width apart. squat down and jump in the air and switch feet position.
07
BURPEE
TIPS:
To modify the burpee, perform without push-up at bottom or without the jump.
08
TOE TOUCH CRUNCH
TIPS:
With feet straigth up, reach hands toward toes.
09
CURL AND CROSSOVER OVERHEAD PRESS
TIPS:
Curl weight upward and then press punch upward across body, then repeat on other side.
10
SUPINE FLUTTER KICKS
TIPS:
Lying on back, keep low back tight toward floor and alternate flutter kicks of legs.