Equipment Needed: Light-Med DBS (kick backs, maltese) Heavy DB (tricep ovhd, goblet squat) Mini band, Med DBS (curls) Med band (curls) TRX (Mid calf length)
Group 1:
5 min round:
- Pistol squats x 8 each leg
- Trx crunch to pike x 8 total
Everyone together before switching groups:
- Goblet squat to pulse ladder up 2 pulse to 1 squat, 3 pulse to 1 squat etc… x 90 sec (put mini band around thighs)
Group 2:
5 min round:
- Tricep overhead ext x 10 (Heavy DB)
- Dips x15
- Heavy curls x 10 (Med DBS)
- Speed band curls x 15 (med res band)
Everyone together before next series:
- Goblet squat to pulse ladder up 2 pulse to 1 squat, 3 pulse to 1 squat etc… x 90 sec (put mini band around thighs)
30 sec each x 3 rounds = 6:30
- Bird dog kick back (rt side) (Light-Med DB)
- Bird dog kick back (lft side) (Light-Med DB)
- Cross body mountain climbers
- Hollow body maltese (Light-Med DBS)
- Rest x 15 sec
- This video has all moves in it!
4 Rounds x 20 sec each = 2:40
- Banded bicycle crunches
- Flutter kicks (keep band around feet)
Leave A Comment