note: alternate between two exercises starting with the highest number, and work your way down to lowest. Some stations will require a weight increase as you go down in reps
For example: 16, 14 ,12, 10, 8, 6, 4 ,2 (reps of each) means to do 16 push up and 16 squat, then do 14 push ups and 14 squats, then do 12 and 12, all the way down to 0
Warm Up
10, 8, 6, 4, 2
- Leg Scoops
- Good Mornings
25 m lateral sled pull (light)
25 m lateral sled pull (light)
10, 8, 6, 4, 3, 2
- bird dogs
- glute bridges
25 m lateral sled pull (light)
25 m lateral sled pull (light)
10, 8, 6, 4, 3, 2
- windmills
- leg lifts
25 m lateral sled pull (light)
25 m lateral sled pull (light)
Workout
15 calorie assault bike
20, 15, 10, 5
- rear foot elevated lunge (each leg)
- bicycles (hard count)
15 calorie assault bike
20, 15, 10, 5
- foot elevated push ups
- med ball slams
15 calorie assault bike
20, 15, 10, 5
- step ups
- db bicep curls
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