Workout Wednesday ~ Full Body and Core!

Hi Everyone!

We hope your week is going well! We feel like the week is flying by having not been working Monday! We have a workout for you to try. Good Luck and have fun with it! Remember to make the appropriate adjustments depending on your fitness levels and goals.

Today's Workout:

Warm up: 2 rounds of 30 seconds
Jumping Jax
Squats
Grapevine (30s/side)
Ass burners L & R (30s/side)

Set #1:  3 Rounds – 10 reps- 15 reps -20 reps
            1a. Cross Hops
            1b. Side lunge with lateral raise (w/dumbbells)
            1c. Squat - side kick (L & R)

            2 Rounds of 30 seconds/ex - count your numbers so you can compare rounds
            2a. 180 Jump burpees (30s)
            2b. Reverse lunge to front kick (30s/side)
            2c. Davies Test

Set 2: 1-minute-45s-30s
         -plank
         -table top L-arm, R-leg
         - Side Plank (Rt)

          -Bridge
          -Side Plank (Lt)
          -Table top R-arm, L-leg

Set#3:  2 rounds per set of 30 sec intervals/ex
Frog jumps - Bear Crawl
Lunge w/ twist w/ body bar - Lunges w/ shoulder press (body bar)
Squat w/ body bar behind head
Deadlift to clean and press (w/ body bar)

Set# 4:
            Set 1: 10 rep-15 rep-20 rep
            -crunch to twist w/ body bar
            -Crunch lift w/ body bar overhead
            -V-up w/ body bar
            -Russian twist w/ body bar
            Set 2: 3 Rounds of 15 reps
            -side crunch w/ leg lift (LT)
            -scissor in & outs
            -Side crunch w/ leg lift (RT)
            -Paddling

Challenge Accepted,
D & K