Embedded Files
Warm Up
For this workout, you will need weights and a mat.Warm Up
Elastic Stretching: Light jog with
Windmill Arms
Arm Circles Forwards
Arm Circles Backwards
Power Skips
Hip Flexor Openors
Workout
Click each exercise for a link to a Video Tutorial for that exercise.Workout
Fingertip Pushups: 2 sets of 12
Dumbbell Squat to Press: 2 sets of 12
Face Pulls: 2 sets of 12
Run an 11
RDL's: 4 sets of 8
Side to Side Twist with Overhead Press: 2 sets of 10
Shoulders (Y's, T's, W's, L's): 2 sets of 8 each
Run an 11
Lateral Lunge with Press: 2 sets of 12
Dumbbell Snatch: 2 sets of 10
Box Jumps: 15 reps
NOTE: Only do box jumps if there's a safe option for a box. Stable steps are safe, an unstable chair is not. Find a safe option.
Run an 11
Dumbbell Pullover: 2 sets of 12
10 and 2 Drops: 3 sets of 8
Run an 11
Cool Down
Click the Static Stretching link to follow along with the Cool Down VideoCool Down
Be sure that you recorded all of your weights and reps on the
Be sure that you recorded all of your weights and reps on the
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