Workout Wednesday ~ Intervals & Tabata Sets!

Here is a fun workout for you to try this week :) We hope you enjoy it. Remember to play around with the exercises, the reps and rounds as needed to make the workout fit your needs! Work hard and have fun!

Today's workout ~ #TrainingOpportunity

Warm up:           

             Jumping Jax
             High knees
             Squats
             Bob & Weave

Interval Sets: 2 rounds of 30sec intervals 
              1a.  Plank w/ row w/ DB (dumbbell)
              1b. Mt climbers

              2a. Chest Push w/ squat w/ MB (medicine ball)

              2b. Russian Twists w/ MB

              3a. Shoulder press w/ squat and side leg lift w/ DB
              3b. Side kicks alt legs - hold out number for partner

30s burpees

Tabatas: 8 rounds of 20s on/ 10s off
               1. Squat thrusters 
               2. Bridge pulses
               3. Squat Jax - alt between partners

30 seconds of burpees

Core: 3 rounds of 30s intervals
        Bicycle
        MB overhead reach to ceiling w/ ft to ceiling
        Alt V-ups
        3-pulse crunch

3 sets of 10 Pushups - Shoulder,leg lift, diamond

Get Fit For It,
D & K

photos from:
http://tabatatraining.org/
http://www.flattenbelly.com/ARTICLES/Health/Exercises/Seated-Oblique-Twists-with-Medicine-Ball.html