*** TODAY’S MAIN FOCUS TARGETS ***
ARMS, LOWER BODY, ABS & CORE
QUOTE OF THE DAY
“Focus on being productive instead of busy”
-Tim Ferris
*** WHAT YOU WILL NEED ***
-Light dumbbells (preferably under 10 lbs)
-Water
-Mat
-Towel (recommended)
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:
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:
1. TRIPLE HOP HOOKS
2. GORILLA SQUATS
3. FREE FALL CATCH
4. COBRA STRIKES
5. JUMPING OBLIQUE TWIST
6. LEVER LUNGE
BREAK: 30 SECONDS
SET 2:
1. TRIPLE HOP HOOKS
2. GORILLA SQUATS
3. FREE FALL CATCH
4. COBRA STRIKES
5. JUMPING OBLIQUE TWIST
6. LEVER LUNGE
COOL DOWN / STRETCH
* * * TODAY’S HEALTH & PHYSICAL FITNESS ASSESSMENT * * *
*** IMPROVES SKILLS ***
AGILITY
BALANCE POWER
SPEED
COORDINATION
REACTION TIME
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
FLEXIBILITY
MUSCULAR ENDURANCE
BODY COMPOSITION
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