EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) BASIC BOUNCE
2.) 1-1-2-2 SHOULDER PRESS
3.) ALT SINGLE LEG JUMP
4.) CHEST PRESS/STANDING FLY
5.) SIDE STRADDLES
6.) BACK FLYS
7.) HIGH KNEE TO HOLDS (x3)
8.) DB PULL THROUGH
9.) SPRINT IN PLACE
10.) DB HOLDS/ DB SIT UPS
COOL DOWN
DISCLAIMER:
The information provided by Jamie Carbaugh & Ragamuffin Fitness is for general informational purposes only. This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk.
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20 Minute Stackable / Total Body / #11
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves1.) SHUFFLES SPRINTS & JACKS
2.) ALT ROUND R/L ROCKET JUMPS
3.) ALT UP DOWN SQUATS TO HOP
4.) STS LATERAL TAPS TO UP DOWNS
5.) X2 PUSH UPS TO PLANK JACKS -
CARDIO18 No Equipment Workout DAY 20
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
2.) X3 SKIIERS (OPT UP/DOWN)
3.) SQUAT PADDLERS
4.) X3 PAUSING MOUNTAIN CLIMBERS
5.) R SIDE PLANK HIP LIFTS
6.) L SIDE PLANK HIP LIFTS
COOL DOWN -
CARDIO18 No Equipment Workout DAY 19
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) STANDING MOUNTAIN CLIMBERS/RUNS
2.) SQUAT TO KNEE/ELBOW CROSS
3.) BUTT KICKERS
4.) X4 PUSHUPS
5.) FROGGER GLUTE BRIDGES
6.) HANDS OUT PUSHUPS
COOL DOWN
