2 sets of exercises with 5 exercises in each group. One minute each exercise four times through rest, next group. One set of core work, minute each with three exercises and done.
Workout:
Group 1:
Ex1:Buttkick Jump or jogging butt kicks
Ex2:Rolling Plank or Side Plank R than L total twice on both sides.
Ex3:Low speed squat or Speed Squat
Ex4: Alt. Wide/Narrow Push up or Mod. Push up
Ex5:Bridge hold or pelvic lifts
Group 2:
Ex1:Lateral to stepping lunge Right or lateral lunge right
Ex2:Opp.Arm/Leg push up hold or Bird dog
Ex3::Lateral to stepping lunge Right or lateral lunge left
Ex4:Skier Jumps or Calf Raise
Ex5:Superman or LB superman
Core:
Ex1:SL whole body crunch or whole body crunch
Ex2:V-Sit Twist or Lateral flexion
Ex3: SL Pelvic Lift w/ twist or Elbow to knee twist
Today we are switching things up a bit and doing a lower body super set workout with ALL "tempo"/"eccentric" reps(3-5 seconds on the downward phase or 3-5 second pause). Get ready for a good burn ;)
Two different 5-minute blocks, twice 1st block then twice 2nd block.
Equipment - Stair-Step
1st Block -
a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/si...
Station 1
Shoulder Front Raise
Supinated Overhead Press
Reverse Lunge
Station 2
Shoulder Lateral Raise
Overhead Press
Forward Lunge
Station 3
Shoulder Rear Raise
Bent Over Row
Pop Squats
Station 4
V-Ups
Rolling Plank
Prone Swimmers
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