*** TODAY’S MAIN FOCUS TARGETS ***
CHEST, SHOULDERS, DELTS, QUADS, ARMS & LATS
BREAKDOWN:
2 1/2 min warm up
2 sets with 6 exercises each
1 min of work for each exercise
10 second breaks in between
1 1/2 min cool down
WARM UP: 00:05
1. JOG IN PLACE and/or Jump Rope
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 03:08
1. COMBO BREAKER BURPEES 04:18
2. EXCALIBER TYPHOONS 05:28
3. HANG TIME SHOULDER PRESSES 06:38
4. PLIE JUMPS 07:48
5. SUNRISE SHOULDER CIRCLES 08:58
6. KNEE BLASTERS 10:08
BREAK: 30 SECONDS
SET 2: 11:37
1. COMBO BREAKER BURPEES
2. EXCALIBER TYPHOONS
3. HANG TIME SHOULDER PRESSES
4. PLIE JUMPS
5. SUNRISE SHOULDER CIRCLES
6. KNEE BLASTERS
COOL DOWN / STRETCH
* * * HEALTH & PHYSICAL FITNESS SKILL CHART * * *
*** IMPROVES SKILLS ***
AGILITY
BALANCE
POWER
SPEED
COORDINATION
REACTION TIME
*** HEALTH BENEFITS ***
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOSITION
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
All music created by Kinemaster.
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Flexformation Youtube Channel
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