This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) X4 BENT OVER ROW TO X4 SQUATS
2.) LUNGE FLYS I'S
3.) X4 HORIZ FLY X2 DBL
4.) X2 SQUATS X2 PLANK JACKS
CIRCUIT 2: (8 MINUTES)
1.) ONE WEIGHTED SQUAT TO CURL
2.) X3 SIDE LUNGE HOP SQUAT
3.) X CURLS TO NARROW CURLS
4.) JACKS TO BUTT KICKERS
CIRCUIT 3: (8 MINUTES)
1.) ALT PICK UP TO LIFT
2.) X2 PULSE LUNGE LIFTS (R)
3.) X2 PULSE LUNGE LIFTS (L)
4.) WEIGHTED TORSO TWISTS
CIRCUIT 4: (8 MINUTES)
1.) X1 WEIGHT GLUTE BRIDGE + PULLOVER PRESS
2.) OBLIQUE JACKS
3.) X1 WEIGHT BOAT + SHLD PRESS
4.) COMMANDO + DB TOUCH
COOL DOWN
Disclaimer:
All information provided by Ragamuffin Fitness is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
Up Next in ALL
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ENERGIZE & EMPOWER 45 - DAY 11
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
-
WARM UP & COOL DOWN INCLUDED:
-
WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) SUMO DEADLIFT
2.) ALT GET UP
3.) DBL WEIGHT THRUSTER
4.) R/L SIDE LUNGE KNEE DRIVERCIRCUIT 2: (8 MINUTES)
1.) R/L W... -
Semi-Serious Kickboxing Day 10
You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) X4 JABS TO ALT 4X KICKS
4.) CRISS CROSS SQUAT WITH ARM BLOCK
5... -
20 Minute Stackable / FLOOR MOBILITY ...
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S...
