14-06-2018
Enforcer HIIT:
- jump rope - 30 seconds
- Jab + Cross - 45 seconds
- Jump rope - 30 seconds
- Side Kicks - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Jump Squats - 45 seconds
- Jump rope - 30 seconds
- Squat Hold - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Hooks - 45 seconds
- Jump rope - 30 seconds
- Turning Kicks - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Burpees(with push-up) - 45 seconds
- Jump rope - 30 seconds
- Elbow plank - 45 seconds
- Jump rope - 30 seconds
- done
Close grip Pull-ups x 10
Wide grip Chin-ups x 10
My Indoor Bootcamp class:
Repeat x 3:
- Jumping jacks - 20 seconds
- Burpees - 20 seconds
- Seal jacks - 20 seconds
- Elbow plank - 20 seconds
- Jumping jacks - 20 seconds
- Plank - 20 seconds
- Seal Jacks - 20 seconds
- Burpees - 20 seconds
- Jumping jacks - 20 seconds
- 30 second break
Repeat x 3:
- Climbers - 20 seconds
- Elbow strikes - 20 seconds
- Climber taps - 20 seconds
- Knee Strikes - 20 seconds
- Climbers - 20 seconds
- Plank - 20 seconds
- Climber taps- 20 seconds
- Elbow Strikes - 20 seconds
- Climbers - 20 seconds
- 30 second break
1 minute each x 2:
- Bridges
- Flutter kicks
- Side leg raises
- Opposite arm/leg raises
(aka Back & Core - Day 1)
Enforcer HIIT:
- jump rope - 30 seconds
- Jab + Cross - 45 seconds
- Jump rope - 30 seconds
- Side Kicks - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Jump Squats - 45 seconds
- Jump rope - 30 seconds
- Squat Hold - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Hooks - 45 seconds
- Jump rope - 30 seconds
- Turning Kicks - 45 seconds
- Jump rope - 30 seconds
- rest - 30 seconds
- Jump rope - 30 seconds
- Burpees(with push-up) - 45 seconds
- Jump rope - 30 seconds
- Elbow plank - 45 seconds
- Jump rope - 30 seconds
- done
Close grip Pull-ups x 10
Wide grip Chin-ups x 10
My Indoor Bootcamp class:
Repeat x 3:
- Jumping jacks - 20 seconds
- Burpees - 20 seconds
- Seal jacks - 20 seconds
- Elbow plank - 20 seconds
- Jumping jacks - 20 seconds
- Plank - 20 seconds
- Seal Jacks - 20 seconds
- Burpees - 20 seconds
- Jumping jacks - 20 seconds
- 30 second break
Repeat x 3:
- Climbers - 20 seconds
- Elbow strikes - 20 seconds
- Climber taps - 20 seconds
- Knee Strikes - 20 seconds
- Climbers - 20 seconds
- Plank - 20 seconds
- Climber taps- 20 seconds
- Elbow Strikes - 20 seconds
- Climbers - 20 seconds
- 30 second break
1 minute each x 2:
- Bridges
- Flutter kicks
- Side leg raises
- Opposite arm/leg raises
(aka Back & Core - Day 1)
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