Workout Wednesday ~ Time to push your limits

This week we are challenging your power and endurance as you take on this great full body workout. We recommend looking over the exercises first and modify as needed. Once you are ready to go, put a smile on your face, grab your water bottle and interval timer and get to it! Have fun and never give up on yourself. If you need to slow it down, adjust accordingly but keep moving.

Ready, Set, Go!

Warm up: 2 rounds of 30s intervals

Jumping Jacks

Bob & weave

Squats

pendulum swings

Station Set #1: 3 x 30 seconds/5s to switch

squat jumps to tuck jump

Side plank with Crunch

Side plank with Crunch

Shuffle squat

Station Set #2: 3 x 30 seconds/5s to switch

Burpee

Sit Thrus

Back Lunge with MB (alt sides)

Skater jumps

Set #3 - 3 x 30 seconds/5s to switch

Surfer get ups

Woodchop w/ MB

Kneel to Squat

push up - Shoulder push up

Station Set #4: 3 x 10 reps

180 degree Jumps

Reverse lunge side kick

Reverse Lunge side kick

Tabata: 4 rounds of 20s on/10s off

Crab kicks

Flutterkicks

Core: 3 rounds of 1 minute/15 reps

-Plank -lift & spider               -Superman

-Hollow Hold                         -Leg Raises

Get Fit For It,

D & K

Photos from:

www.enjoyyourhealthylife.com

www.chatelaine.com

site.rockbottomgolf.com