Archive for August, 2014

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees

ENJOY!:)

 

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Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

4x
10 burpee pull ups
250m row

4x
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run

ENJOY!:)