Advanced Full Body Workout - August, 8, 2012

Warm up X 2:

Front lunges – 20 reps

Speed squats – 20 reps

Pull ups – 10 reps

Push ups – 10 reps

1 leg V-ups – 20 reps

Set A X 2, 1 min each station:

• DB squat to squat jump
• Band step ups on plyo box
• Hill run on treadmill – 8% incline, speed of choice
• 1 leg squat thrusts
• DB floor wipes

Set B X 2:

• Progressive wall sit (start with a slight bend in the knees, every 30 secs slide down the wall a little further, knees should be at 90 degrees for the last 30 secs) - 2 mins
• 1 leg bridge – 1 min each side

Set C X 2, 1 min each station:

• DB curl and press
• DB 1 arm rows
• Decline push up to handstand push up
• MB toss and slam
• Band lat pulls in elbow plank

Set D X 1:

• Full plank hold – 1 min
• Full side plank hold – 1 min each side
• Full plank hold w/ oblique knees – 1 min
• Full side plank hold w/ knee drive – 1 min each side

Set E X 1:

• 3 pt toe reaches – 1 min
• Reverse crunches – 1 min
• V-ups – 1 min
• Circle crunches – 1 min
• Bicycles – 1 min