Week 2
Day 1: Interval Day
Rest 1 minute between sets.
A.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
1 minute Alternating Abdominal Bicycles
B.
4 Rounds:
- 30 seconds Handstand Hold
- 30 seconds Air Squats
1 minute Double Raised Legs
C.
2 Rounds:
- 1 minute of Jump Squats
- 10 Forward Lunges on right and left leg
1 minute Janda Sit Ups
D.
4 Rounds:
- 30 seconds Plank to Push Up, alternating arms
- 30 seconds Star Jumps
1 minute Alternating Abdominal Single Leg Lift Twist
E.
2 Rounds:
- 1 minute of Inchworm Push Ups
- 1 minute of Lunges
1 minute Kimura Sit Ups
F.
2 Rounds:
- 1 minute of Alternating Air Squat with a kick
- 5 Diamond Push Ups
- 20 seconds Plank
G.
1 minute Burpee, with alternating side jump to right and left
1 minute Forward Bend to Kick-Through, alternating right and left
1 minute Abdominal Around the Worlds
H.
4 Rounds:
- 30 seconds of Dive Bomber Push Ups to Cobra
- 30 seconds Alternating One Arm Tapping Push Up or Clapping Push Up
1 minute Double Raised Legs
Day 2: Tabata Day
For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.
A.
Air Squats
Burpees
V-ups
Air Squats
(Rest as needed)
B.
Plank
Slide Plank (alternating right and left)
Forearm Plank
Day 3: Strength Focus
A.
4x Max Effort Push Ups, minus 1
4x 10 Unbroken Toes to Bar
Rest 2 minutes between sets.
B.
3 Rounds:
- 5 Pull Ups
- 10 Box Jumps
- 20 Slow Alternating Abdominal Bicycles
