Balls and Bands

Warm up

3 rounds

25 m lateral band walk

10 staggered

25 m lateral band walk

10 staggered

3 rounds

25 m monster band walk

4 inch works

25 m backwards monster band walk

2 inch worm with push up

3 rounds

:25 bird dog static hold w/band (light resistance)

:25 bird dog static hold w/band (opposite side)

:25 plank w/in and out step

Workout

4 rounds

:30 bench press on ball

:10 rest

:30 crunch on exercise ball

4 rounds

:30 seated row

:10 rest

:30 plank w/ elbows on exercise ball

4 rounds

:30 exercise ball squats on wall

:10 rest

:30 quad killers

4 rounds

:30 exercise ball hamstring curl

:10 rest

:30 db stiff leg deadlifts

4 rounds

:30 exercise ball pike

:10 rest

:30 over/under grip lat pull-down

4 rounds

:30 exercise ball push up

:10 rest

:30 hammer strength lat pull-down

4 rounds

:30 db or kb goblet lateral band walk

:10 rest

:30 fire hydrant with band

4 rounds

:30 incline nuetral grip bench press on ball

:10 rest

:30 db pullover

4 rounds

:30 decline plank on ball

:10 rest

:30 db underhand bent over row

Online self defense course