For those of you on vacation who asked me to put together a workout – your wish is granted. If you don’t have weights then do the movements as though you do. Hear your coaches in your head cueing your core, firing you up and bringing the best out of you! Happy Sweaty Saturday! To your health, Coach Michelle
All Fired UP – Holiday workout
Part 1: Iso Interval Training
Round 1: 20 Seconds each
• Open hip flexors: Runners lunge RT hands on ground inside leg, press tricep and thigh together Align knee ankle and make strong back leg like plank.
• Repeat on LT
• Fire Up Shoulders & Core: Hi Plank
• Heat Up hip joint: Sumo Squat hold
• Fire Up Core & Legs: Low Plank
• Heat Up Legs: Wall Sit
Round 2 – 20 Seconds each:
• Sprinter Start RT
• Sprinter Start LT
• Hi Plank – 10 seconds R knee to R tricep/10 sec LT to LT
• Sumo Squats
• Plank Up down
• Wall Sit March
Part 2: TABATA Sets
Tabata 1: 20/10 8 rounds
Tabata 2: 20/10 8 rounds
Man Maker Push Ups (modify with GB Chest Fly or press)
PART 3: AMRAP INTERMISSION: 8 minutes
10 Full Sit Ups
10 Bent Rows
10 Tricep Press
10 Walking Lunges with Bicep Curls
10 High Knees
Part 4: Back to TABATA Sets
Tabata 3: 20/10 8 rounds
Skaters vs Step Ups
Tabata 4: 20/10 8 rounds
V Ups (mod with XTTSU) vs Mountain Climbers
JOG 1 Mile
STRETCH: hamstrings, hip, quad, shoulders and do some spinal rotations.
I’m so happy about this! Thank you – especially with how much I’ve been gone/will be gone this summer!
Kristin I’ll be posting them almost daily this month!
Did it! Thx!
Lo you ROCK!!!!
Meg and I did it this morning. Looking for the next one
posting at least 3 a week! 🙂 love that you and Meg got er done!!!