Week 3
Day 1: Interval Day
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.
1 minute Squat-Thrust-Burpee
1 minute Strict Push Ups
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 of Plank
G.
1 minute Burpee, with alternating side jump to right and left
1 minute Forward Bend to Kick Through, alternating on the 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
Push Ups
Alternating Lunges
Burpees
Rest at least 2 minutes
B.
Hollow Rock
Superman
V-ups
Day 3: Strength Focus
A.
4x Max Effort Pull Ups
4x 10 Dragon Flags
Rest 2 minutes between sets
B.
5 rounds:
5 Dips with box
10 Box Jumps
15 Janda Sit Ups
