I hope to have some video to go with this soon. Some of the exercises and definitions may differ, especially if you have not worked with any of our staff.
Warm up
15 minutes bike.
2x 25 air squats
2x 20 walking lunges
2x 10 pushups
2x10 fwd/ abck arm circles
2x10 walking burpees for ROM
2x 25 jumping jack
Workout:
circuit 1 (3 sets)
Corkscrew Woods Chops 1x 10/10 with 10 lb med ball
Med Ball Squat jumps(floor to ceiling with MB)
Parkour Pushups(plyo push ups with a tuck jump)
Circuit 2 (3 sets)
Kipping Pull ups 1x6
1 leg squat foot in front 1x 8/8
walking all 4s plank on physio ball 1x8
Circuit 3 (2 sets)
physio ball push ups with abb tuck 1x 10
rotational candlestick abbs with physio ball 1x 10
Lots of stretching afterwords, enjoy!!!!!!!!!!
This workout takes less than 1hr with stretching and burns close to 700 calories. It does require a significant amount of strength and coordination.
Train Hard,
Tobi
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2 comments:
how do you do a rotational candlestick with physio ball?
I did this workout yesterday morning. I missed most of the warm-up as I over looked it. I did do a 10 minute bike ride. I went right into the main workout. This is a tough workout. It took me 35 minutes to do what I did, I burned 450 calories with an average HR of 146. Not to shabby. Would like some clarity on some of the exercises, but other than that this is a tough workout. Thanks Tobi. Peace out.
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