Burnouts: 30 seconds on with a 10 second rest, pick three exercises that work the same muscle group and do 4 rounds back to back to back so 8min total.
Exercise groups:
Pushups, Incline cable fly and jumping jacks
Inverse row, chin ups and jump rope
Dips, dimond pushups, box jumps
Barbell curls, hammer curls, double unders
Arnold Press, side raises, mountain climbers
Core: hanging leg raises, cable crunch and weighted mason twist
Cardio: 30min of stair sprints, sprint up and walk down
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