Workout

Google anything below you don’t know.

Warm-up
Move in Stance/Down Blocks 2 minutes without getting out of stance
Stand-ups – remember arm and leg shoot out diagonally, then immediately pivot on other foot into stance, don’t stand straight up.  Against a wall would be great.  1 minute each side.

Rotation 1 – (2 times)
Everything 20 seconds, with only 2-3 seconds in between exercises
Drop to knees to keep each rep perfect if you need to.
Push-ups
Jumping Jacks
Decline Push-ups – feet on chair, butt slightly up
Jumping Jacks
Incline Push-ups – hands on bench or couch
Jumping Jacks
Tri-cep Push-ups
Jumping Jacks
Dips – hands on bench or couch, 1 leg raised.
90 second break, then do rotation again.

14 minutes so far

Rotation 2 – (2 times)
Everything 20 seconds, with only 2-3 seconds in between exercises
Bicycle Crunches – get shoulder blades off of floor
Mountain Climbers – Try to get foot as close to hands as possible
Toe Touches – Feet straight up, V up
Mountain Climbers –
Side Plank Hip lifts Right Side
Mountain Climbers –
Side Plank Hip lifts Left Side
Mountain Climbers –
Toe Tap Plank
Turkish Get –up Left side, do Right side during second time through, Find something 10-15 pounds to hold
90 second break, then do rotation again.

24 minutes so far

Rotation 3 – (2 times)
Everything 20 seconds, with only 1-2 seconds in between exercises, unless stated differently
Run in place – knees to almost waist
High Knees – 10 Seconds Knees to belly button
Burpees
V-Hand walk out and in – start with hands in front of feet, walk hands out to a plank, then walk hands back to a V position. Keep legs straight as possible
Tuck Jumps -15 seconds – knees to chest
Squat jumps – touch floor and get air time when you jump
Hop Overs – jump over something 6-8 inches wide, 3-4 inches high, keep feet together
As many perfect push-ups as possible
90 second break, do rotation again.

32 minutes so far

Move in Stance/Down Blocks 2 minutes without getting out of stance

Find something to curl 100 times.  A 106lbs should be using something about 25lbs, and a HWT 40 pounds.  Yes you will have to take breaks.  Goal is to get it done in 2 minutes and use good form.

Do something extra not on this list for twice for 45 seconds each.

This workout should be completed in under 40 minutes.

Text Coach Johnson when you finish it and exactly how long it took you.

570-274-2771