Notes
day 16
Part One – Full Body Blast:
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1. 1 x Push-Up, Spider Push-Up (L&R) & Oblique Twist (L&R) - using the Tbar weights
2. Chest Press with Reverse Curl Legs - using the Sandbag or Ugi Ball or Tbar weights
3. 10 Mountain Climbers & 2 Tuck Jumps
4. Clean & Press & Push-Up - using the Sandbag or Tbar
5. Burpees
6. Get Ups - using the Sandbag or Ugi Ball or Tbar weights
7. Hanging Knee Raisers - using the Equalizer
8. Super Girl Push Ups - (On the up, opposite leg & arm raise, L&R Alternate)
9. Mountain Climbers
10. One Arm Push Ups - (L&R Alternate)
11. V Abs - (make a V with your legs in front on the lift) - using the Equalizer
12. Seated Oblique Twists - using the Sandbag or Ugi Ball or Tbar weights
13. Shoulder Press - using the Sandbag or Ugi Ball or Tbar
14. Surfer Switch Jump & Push-up Burpee
15. Jack Knife Abs - (legs & arms go out & come in together to touch at the top) - using the Sandbag or Ugi Ball or Tbar weights
16. One Arm Clean & Press - (Left) - using the Sandbag or Tbar weights
17. One Arm Clean & Press - (Right) - using the Sandbag or Tbar weights
18. Overhead Abs - using the Sandbag or Ugi Ball or Tbar weights
19. Weighted - 10 Mountain Climbers & 10 High Knees - using the Sandbag or Ugi Ball or Tbar weights
20. Lunge & Twist - using the Sandbag or Ugi Ball or Tbar
21. Bike Abs
22. Tricep Dips - (Your Choice)
23. Sandbag Swing - using the Sandbag
24. Pull-Ups - using the Equalizer
25. Upright Row & Bent Over Row - using the Sandbag or Tbar
26. Squat & Calve Raises - using the Sandbag or Ugi Ball or Tbar
27. Elevated Push-Ups - using the Equalizer
28. Squat Jumps
29. 1 Jump Forward & 2 Jumps Back
30. Ninja Tuck Jump
31. Touch Toe Abs - (L&R Alternate) - using the Sandbag or Ugi Ball or Tbar weights
32. Diving Knee Tucks
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(One Round Rest)
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Section 2.
Part Two – Movement & Strength:
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1. Push-Up, Clean & Press - using the Sandbag or Ugi Ball or Tbar weights
2. Squat & Press - using the Sandbag or Tbar weights
3. Tuck Abs
4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate left & Right Arm) - using the Tbar weights
5. Lunge & Twist - (Alternate L&R) - using the Sandbag or Ugi Ball or Tbar weights
6. Dive Bombers
7. Left Woodchop - using the Sandbag or Ugi Ball or Tbar weights
8. Right Woodchop - using the Sandbag or Ugi Ball or Tbar weights
9. 10 High Weighted Knees & 10 Mountain Climbers - using the Sandbag or Ugi Ball or Tbar weights
10. Push Up & Plank Row - using the Tbar weights
11. Chest Press & Reverse Curl Legs - (Legs go down when weight comes to chest) - using the Sandbag or Ugi Ball or Tbar weights
12. Lunge & Press - using the Sandbag or Ugi Ball or Tbar weights
13. 8′s (or ab exercise of choice) - using the Sandbag or Ugi Ball or Tbar weights
14. Standing Fly’s - using the Tbar weights
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(One Round Rest)
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Section 3.
Part Two – Weighted Burnout:
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Set Your Screen Shot 2013-08-17 at 8.22.17 PM to 10 seconds rest & 30 seconds work as below
We complete this section Together.
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1. Straight Abs - (Knees Up)
2. Bicep Curl - using the Sandbag or Ugi Ball or Tbar weights
3. Oblique V Abs Left
4. Tricep Dips
5. Tuck Abs
6. Chest Press - using the Sandbag or Ugi Ball or Tbar weights
7. Oblique V Abs Right
8. Upright Row - using the Sandbag or Ugi Ball or Tbar weights
9. Squats - using the Sandbag or Ugi Ball or Tbar weights
10. Push-Ups
11. Flys - using the Tbar weights
12. Lunge & Twist - (Alternate L&R) - using the Sandbag or Ugi Ball or Tbar weights
13. Pull Ups - using the Equalizer
14. Reverse Curls
15. Shoulder Press - using the Equalizer
16. Bent-over Row - using the Sandbag or Ugi Ball or Tbar weights
17. Clean & Press - using the Sandbag or Ugi Ball or Tbar weights