Welcome to day 12! Hope this day finds you nice and sore, because we got a long warm up and some pretty intense timed circuits. Overrall volume is down but intensity is higher!

 

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves

  • Single Leg Glute Bridge 40s per leg

  • Glute Bridges – 40s

  • Arms Overhead Squats – 40s

No Rest. Repeat everything except for the foam roll for 2 more rounds for a total of 3 rounds.

 

Circuit #1: Timed

 

– Single leg Squat to Chair x40s per leg

– Turkish Get Ups – Bottom To Sit Up Position Only x40s ea

– Push Up Position Rotations x40s total

– Tuck Jumps (1 repetition every 3 seconds) x40s

No Rest. Repeat 3 more times for a total of 4 rounds.

 

Circuit #2: Timed

 

– Ice Skaters x60s total

– Double Burpees x60s

– Stick Ups x30s

– Bird Dogs in Bear Position x 30s ea

Rest 90. Repeat 4 more times for a total of 5 rounds.

 

Core

 

– Russian Twists in V-Sit x10 ea

– Mountain Climbers with Flexion x10ea

– Bicycles x20ea

– V Sit Ups x20

 

Repeat 1 more time for a total of 2 rounds.

 

WARM UP

CIRCUIT # 1

 

CIRCUIT #2

 

CORE