Notes
day 22
40s/10s
Section 1:
x 2 Times Through (Cardio = Burpees or Skipping)
1. 3 Point Plank Abs
2. 1/2 Burpee & Uplight Row - using the Sandbag or Ugi Ball or Tbar
3. Over Ball Push-Ups – using the Ugi Ball
4. Squat Pike & Pike Tricep Push Up (or tricep of choice )
.
(One Round Rest)
.
Section 2:
x 2 Times Through (Cardio = Squat Jumps or Star Jumps)
1. Lunge Forward & Back – (R&L Alternate) – using the Sandbag or Ugi Ball or Tbar weights
2. One Leg Elavated Push Up & Spider Knee – (R&L Alternate) - using the Equalizer & or Ugi Ball
3. Clean & Press + Squat & Press - using the Sandbag or Ugi Ball or Tbar
4. 10 Mountain Climbers & 10 Switch Kicks
.
(One Round Rest)
.
Section 3:
x 2 Times Through (Cardio = High Knees)
1. 1 Push Up, 1/2 Burpee & 1 Tuck Jump
2. Single Leg Elevated Push Up & Under The Equalizer Knee – (L&R Alternate) - using the Equalizer
3. Squat & Side Life – (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar
4. Knee Tuck & V – using the the Equalizer
.
(One Round Rest)
.
Section 4:
x 2 Times Through (Cardio = Mountain Climbers or Mat Jumps)
1. Switch Lunges
2. Reverse Push Ups - using the the Equalizer
3. Sandbag Swings - using the Sandbag
4. Standing Squat Pike Jumps
bonus:
50s/10s
1. Suitcase Crunches - using the Tbar weights the Sandbag or Ugi Ball
2. Plank Knee Reach – using the Tbar weights
3. Plank Knee Reach - using the Tbar weights
4. Tuck & Chuck – using or Ugi Ball or Tbar weights
5. Russian Twists - using the Sandbag or Ugi Ball or Tbar weights
6. Touch Toe Abs - using the Sandbag or Ugi Ball or Tbar weights
7. V Abs Left
8. V Abs Right
9. Bike Abs
10. C Sit A Frame abs - using the Sandbag or Ugi Ball or Tbar weights
11. Plank & Punch - or Tbar weights
12. Tuck & Lift - using the Sandbag or Ugi Ball or Tbar weights
13. DiveBombers
14. 50 Straight Sit Ups – Burnout
15. Back Lifts