Intermediate/Advanced Workout - September 12, 2012

Warm Up:

Squat thrusts – 1 min

+ push up – 1 min

+touchback – 1 min

+squat jack – 1 min

+tuck jump – 1 min

+plank hold, 10 secs hold – 1 min

+side plank hold, 10 secs hold each side – 1 min

Set A X 1:

• Jump rope – 2 mins
• MB throw – sprint – 3 push ups on MB – 2 mins
• Squat walks – 2 mins

Set B X 1:

• Jump rope – 2 mins
• MB throw – sprint – 3 burpees on MB – 2 mins
• Walking lunges – 2 mins

Set C X 3 mins:

• DB curl to press – 10 reps
• DB back flies – 10 reps

Set D X 3 mins:

• Band chest flies – 10 reps
• Tricep push up to traditional push up – 3 times on each side (6 reps of push ups on each side)

Set E X 3 mins:

• V-ups to barrel roll to superman back extension– 6 reps
• Thread the needle – 10 reps each side