Intermediate/Advanced Workout - September 5, 2012

Rackspace Advanced Workout

9/5/12

Warm up:

50 jumping jacks

40 ice skaters

30 squat jacks

20 1 leg v-ups

10 back extensions

20 sit ups

30 plank thrusts

40 prone runners

50 plank jumping jacks

Dynamic Stretches:  knees to chest, heels to butt, chest openers, arm circles, torso twists, high kicks

Set A X 2:

Squat thrust – 45 secs

+ push up – 45 secs

+push up + row – 45 secs

+push up + row + curl & press – 45 secs

+ push up + row + curl & press + plank jumping jack – 45 secs

Set B X 2:

DB squats – 45 secs

DB out and in squat jumps – 45 secs

DB iso squat – 45 secs

DB bunny hops, forward to 4 DB bunny hops, backward – 45 secs

Set C (20 secs work, 10 secs rest) X 8:

Sideline sprints

Set D X As many rounds as possible in 4 mins:

5 pull ups

10 lunge jumps

15 divebombers

20 tubing bicep curls

Set E X 2:

DB sit ups – 45 secs

Bicycles – 45 secs

DB toe reaches (crunch left, crunch middle, crunch right) – 45 secs

Plank hold – 1 min

Side plank hold – 30 secs each side