WARM UP
4 Rounds 4 Reps 4 Exercises
- Hollow Body Rocks
- Full Sit Up Sit and Reach (lie on your back arms overhead, sit up and lean forward and touch your toes)
- Straddle Rocks (legs out in a straddle position, rock back bring your feet over your head, and then rock forward and stretch in a straddle position)
- Plank to Backwards Plank (2=1) *high plank, lift right arm up and swing around until you are basically in plank but upside down, legs are straight out in front of you, hips up, fingers pointed towards toes)
HOT UP
5 Rounds 5 Reps 5 Exercises
- High knee Run (2=1)
- Butt Kick run (2=1)
- Hand Release Clapping Push Up (go down to low plank, lift up your hands, put them down push off them and clap)
- Wall Crawls (start in plank with feet against a wall, crawl your feet up the wall until your chest touches the wall)
- Jumping Jacks
WERK
6 Rounds 6 Reps 6 Exercises
- Burpee Pike Jump
- Lunge Jumps (6 on each leg, stay on one leg, let knee touch the ground and then jump and land in low lunge)
- Straddle Jumps
- Ninja Get Ups (start on knees hop up to feet, step if you need to)
- Squat Jumps
- Tricep Push Up
7 Rounds 7 Reps 7 Exercises
- Weighted Burpee
- Push Ups
- DB Cleans
- Low Plank Jacks (hold low plank squeeze elbows into body, jack feet)
- Weighted Squat
- Hip Dips (each side)
- Plank Rows
8 Rounds 8 Reps 8 Exercises
- Russian Twist
- Shoulder Press
- Upright Row Squat Thrust
- DB Deadlift Hop (hold one heavy dumb bell in between your legs, keep legs in sumo squat position, drop the weight down to the floor and then jump up)
- Weighted Lunge with bicep curl (2=1)
- DB Snatch (2=1)
- Weighted Sit up
- Tricep Kick Back
GET AFTER IT YALL wooooooooooooooooo