12.24 Wednesday | Home

 

This workout requires minimal equipment, moves quickly and trains the entire body. Great for improving your anaerobic fitness. Your rests are programed in, the dial will move for the duration of the exercise.

Warm Up

CARDIO WARM UP

3 min Warm up

Perform a collection of bodyweight exercises of your choosing for three minutes.

WALKOUT

30 seconds

ALT. RUNNERS LUNGE

30 seconds

DEEP SQUAT HIP AND ANKLE OPENER

60 seconds

 

Circuit 1 — 5X

Note- This block will take 20 ish Minutes. Perform each exercise for 45 seconds followed by 15 seconds of work. Repeat 5X

EQUIPMENT
MAT
DUMBBELLS (I’ll use 30 and 25lb DBs)

EXERCISES
45 seconds MAN MAKERS
15 seconds Rest
45 seconds DB SWING
15 seconds Rest
45 seconds HEEL TAPS
15 seconds Rest
45 seconds CRAB KICKS
60 seconds Rest. Repeat

MAN MAKERS

45 seconds
Moderate load
I’ll use a pair of 20-25lb DBs

DB SWING

45 seconds Moderate-Heavy, I’ll use a single 30lb DB

HEEL TAPS

45 seconds

Modify: Jog in place

CRAB KICKS

45 seconds

Reach opposite hand to opposite leg.

 

Circuit 2 — 4X

Note- This block will take 20ish minutes. Perform each exercise for 45 seconds followed by 15 seconds of work. Rest 60 seconds at the end of each round. Repeat 4X

EQUIPMENT
MAT
DUMBBELLS
*JUMP ROPE optional

EXERCISES
45 seconds DOUBLE UNDER/JUMP ROPE
15 seconds Rest
45 seconds CHEST PRESS IN FLOOR BRIDGE
15 seconds Rest
45 seconds SINGLE ARM POWER SNATCH Alt arms
15 seconds Rest
45 seconds SKATERS
15 seconds Rest
45 seconds FOREARM WIDE MTN CLIMBERS
60 seconds Rest. Repeat.

DOUBLE UNDERS

45 seconds

Modify- regular jump rope. Alternative exercise- Jumping jacks

CHEST PRESS IN FLOOR BRIDGE

45 seconds

I’ll use a pair of 25-30lb DBs

single arm power snatch DB

45 seconds Moderate
I’ll use a pair of 20-25lb DB

Alternating each rep.

skaters

45 seconds

Stand taller if you find your lower back is uncomfortable when reaching for the floor.

forearm wide mtn climbers

45 seconds

Slow controlled reps, exhale as you drive knee to elbow. Inhale as you lengthen

 

Cooldown

DOWN DOG

30 seconds

RUNNERS LUNGE FLOW

30 seconds

CAT COW

30 seconds

SUPINE SPINAL TWIST

60 seconds

 
Total Body, ConditioningAngela Fales