*** TODAY’S MAIN FOCUS TARGETS ***
CHEST,SHOULDERS, DELTS, TRAPS, QUADS, CALVES, ARMS, GLUTES, BACK, LATS, ABS & CORE
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: 01:27
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: 04:27
1. JUIJITSU STEP THROUGH LEAPS
2. SIDE HINGE PLIES
3. DIESEL BACK FLYS
4. 360 HOP KICKS
5. KUNG FU BITS
6. FROZEN FLY THRUSTS
BREAK: 30 SECONDS
SET 2: 11:50
1. JUIJITSU STEP THROUGH LEAPS
2. SIDE HINGE PLIES
3. DIESEL BACK FLYS
4. 360 HOP KICKS
5. KUNG FU BITS
6. FROZEN FLY THRUSTS
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.
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