Day 11 Workout

Todays workout is a progression from day 2. We are using progressive overload so your body will have no choice but to burn tons of body fat and get your metabolism higher than a rat on crystal meth.

 

WARM UP

 

  • Foam Roll glutes, side of legs (IT band), lats

  • Bird Dog Iso Holds 30s ea

  • Hip Striders (alternating) 60s total

  • Quadruped Extension Rotation 30s ea

 

Circuit #1: Rounds

 

– Single Leg Alternating Vertical Jumps x15ea

– Shoulder Taps in Push Up Position x15ea

– Dive Bombers x15

Rest 45s. Repeat 4 more times for a total of 5 rounds

 

Circuit #2: Timed

 

– Alternating Side Lunges 45s

– Burpees 45s

– Dynamic Planks 45s

 

NO REST. Repeat 5 more rounds for a total of 6 rounds.

 

Core

 

– Long Lever Planks in Posterior Tilt x50s

– Turkish Get Ups – Bottom To Sit Up Position Only x50s ea

– Side Planks Leg Raises x40s ea

– Dying Bug Iso Hold x40s ea

Rest 30s. Repeat 2 more times for a total of 3 rounds.

 

 

WARM UP

CIRCUIT #2: ROUNDS

CIRCUIT #2: TIMED

CORE

CORE