Advanced Class: Use a medium weight on bold
Conditioning Class: Use a light weight or no weight. (If you were good last year - Santa probably brought you a sandbag or kettlebell. But if you weren't good - or Santa was confused about what you really wanted - you can use a backpack full of books, jugs full of water, toddlers, whatever. If you really don't want to carry anything - substitutions are in Parenthesis)
12 min: Lower Body Burn
- Pushups 25
· Forward Lunge :15 l/r
· Back Lunge :15 l/r
· Split Leg Suitcase Squat :15 l/r
· Split Leg Press :15 l/r
· 2-Foot Jumps :30 Fwd/Back
· Jumping Lunge :30
· Pullups 5
· Diagonal Lunge Squat Reach Down*
:15 l/r
· Diagonal Lunge Squat & Press
:15 l/r
· Squat :30
· Squat & Press :30
· Lateral 2 Foot Jumps :30 (Mogul Jumps)
· Jumping Jacks :30
· Pullups 5
· Diagonal Lunges :15 l/r
· Cossack Squat :15 l/r
· Squat :30
· Squat & Press :30
· 5 pt jumps :30**
· Jumping Jacks :30
· Duck to Pigeon Jumps*** :30
· Pullups 5
· Pushups 25
|
2X
· Swings :60 (burpees)
· Dbl Press :20 (Handstand Pushup or Tiger Pushups)
· Dbl Deadlift :20 (1 Leg Squats)
· Rest :20
· High
Swings :60 (Burpees)
· Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.)
· ½ Pushup Planche :20
· Rest :20
2X
· High Pulls :60 (Sprawls or burpees)
· Pushups Superset (Close & Wide) :20
· Upright Rows (Elbows Wide) :20 (pullsups/h pulls)
· Rest :20
· Tiger Press:60 (
· Lateral Planche :20 L/R
· Lunges :20
· Rest :20
|
No comments:
Post a Comment