Advanced Workout - July 27, 2012

Warm up X 1:

• 50 high knees
• 50 butt kicks
• 50 jumping jacks
• 50 prone runners
• 10 high kicks
• 10 inchworms
• 10 chest openers
• 10 arm circles in each direction

Conditioning

Set A X 3 (1 min each exercise):

Jump rope

Divebomber Burpees

**25 push ups**

Set B X 3 (1 min each exercise):

Ice skaters over mat

Donkey kicks over mat

**40 tricep dips**

Set C X 3 (1 min each exercise):

Cardio machine of choice

Jumping jacks w/ MB above head – 14 lbs

**30 speed squats**

Set D X 3 (1 min each exercise):

5 high knees + 1 box or bench jump

Decline prone runners, feet on box or bench

Core Set X 2:

1 leg v-ups, alt legs – 1 min

Russian twist – 1 min

Side plank hold – 1 min each side