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Advanced Workout #1
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Each Station is AMRAP: Complete As Many Rounds As Possible in 4 minutes
- Station #1: 4 minutes
- 15 Treadmill Presses
- 10 Side Lunges with High Pull
- 5 Pikes
- Rest 1 minute
- Station #2: 4 minutes
- 15 Jump Squats
- 10 Plank Jacks
- 5 Triangle Pushpus
- Rest 1 minute
- Station #3: 4 minutes
- 15 Hip Bridge/Skull Crushers
- 10 Lateral Raises
- 5 Squat Pulses
- Rest 1 minute
- Station #4: 4 minutes
- 15 Russian Twist/Overhead Presses
- 10 Plank/Reach Outs
- 5 Lateral Jump Squats
- Rest 1 minute
Burn Out: 60 seconds, Alternating Sets: 10 High Knees, 1 Burpee Pushup
Always Remember to Cool Down at the End of Your Workout!
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Advanced Workout #2
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Dumbbell Pull-Overs, Tricep Dips
- Station #2: Skaters, Slider Pushups
- Station #3: Man Makers, Curtsey Lunges
- Station #4: 10 Footballers/1 Drop Burpee, Glute Bridges
Burn Out: 2 Alternating Rounds: Stiff Leg Deadlifts, Star Tucks
Always Remember to Cool Down at the End of Your Workout!
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Advanced Workout #3
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
5 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Step Up/Knee Drive/Reverse Lunges, Seated Scissor Kicks
- Station #2: 2 Slider Pike/1 Pushup, Slider Hamstring Curls
- Station #3: Jumping Side Lunges, 10 Bicycle Abs/1 Sit-Up
- Station #4: Dumbbell Swings, Renegade Rows
- Station #5: Cross Climbers, Lunge/Lunge/Jump Squats
Burn Out: 60 Seconds Repeat: 5 Jump Squats, 5 Basic Squats, 5 Pulse Squats
