Workout Wednesday ~ Spy I Am

Workout Wednesday - Fit Like An Action Star

Do you love action movies and watching spies sprint and fight their way to victory? Have you ever wanted to be in the action and do what they are doing? If so, try this spy themed workout. What will make or break your chances of catching the bad guy is your intensity and effort. There is no slacking off when it comes to fighting for your life or someone else’s so don’t cheat yourself during this workout, instead, visualize you are in your favorite action movie, put the soundtrack on and get to it!

The Workout

Warm up:  3 rounds of the following

1 minute Jump rope

10 push ups

1 minute high knees

10 Sit ups

Main Set:

Set # 1: Catching up with the bad guy

Sprint Pyramid - Run as fast & hard as you can

30s-45s-60s-90s-60s-45s-30s

*Rest for the same time as the working interval

Set # 2: You caught up but are you ready to fight?

60s intervals of each

          Reverse lunge kicks (L)

Jab

Reverse Lunge Kick (R

Uppercuts

Squat Side Kicks

Bob & Weave with Jabs

Set #3: On the run again, obstacles don’t stop you now!

Sprint 50 meters

Squat thrust to the ground & Plank walk 10 meters

Squat thrust back up & Run back to start

10 lateral Burpees

Set #4: Putting it all together

Run 10 meters

1 ½ Burpee (finish in plank position)

10 alternating grasshoppers

5 squat to kneel (Finish standing)

5/leg jump kick  to back kick

Stretch and Cool down for 10 minutes - remember to take the time to stretch the legs so they can recover and rebuild as quickly as possible.

We hope you have fun with this one and really find yourself in character. If you have some great moves you want to add to make it more exciting, please feel free to change it up. We only ask you to stay safe remember form is first and foremost!

Get Fit For It,

D & K