809
Warm up
Frankenstein walk
Handstand walk outs
Karaoke
Scorpions
Gate swings
Workout
TRX power pull
Dips
TRX suspended lunge
Close grip push up
TRX side plank
Bulgarian split squat (back foot on bench)
TRX ab reach outs
Bicycle crunch
TRX biceps clutch
X body mountain climber
Seal push ups
Side iso-crunch
Elbow to knee crunch
Hip raise with crunch
Scissor kicks with shoulder lifted
Warm up
High knee run with medicine ball
Banana rock
Medicine ball jumping jacks
Backwards frog jumps
Max height wall jump touches
Workout
Push up with thigh touch
1 leg pistol with medicine ball press
Pop up with jumping jack
TRX chest press
TRX low back row
Mountain climber with push up
TRX biceps
TRX triceps reverse extension
Crunch 5x. leg lift 5x, diagonal crunch 5x
Figure 8 with both feet together
Straight arm crunch
Oblique crunch
Warm up
Wall ball
Double lunge
KB high pull
Jump rope
Burpee
Workout
Walking lunges with dumbbells overhead
elevated feet push ups
crunch with weight
frogger stretch
back extension
hold in skiers crouch
1 leg hamstring curl from bench
medicine ball complex, 10x cross right, 10x cross left, 10x clean, 10x swing
wall sit
30 sec side bridge/30 sec. middle/30 sec. side
hip swivel-stretch
weighted step ups on bench
split squat with kb row
floor wipers
Step ups
Plyo push ups, in and out
Ski hops
Dips on wall
Walking lunges
KB chest press
Medicine ball front shoulder raise
KB high pull
Tuck jumps
KB snatch
Stair run
Lateral shoulder work with partner
KB swings
1 leg hip ups with MB
Crunch up with partner holding legs in "V"
Crunch up touching partners shoulder, aleternating
Flutter kicks
Forward lunge with forearm to instep
Backward lunge
Windshield wipers
Squat
Inverted hamstring
"T" push up
V ups
Low static lunge pumps 1"
Pullover with KB
Plank to push up
Lateral lunge with medicine ball touch
Tabata-
Goblet squat with KB
Feet up 1" crunches
Dips
Partner-
Squat
patty cake plank
Side plank with arm toss
Crunch with push down
Forward skip with arm circles
Backwards skip with arm circles
Lateral shuffle with tall arms (like jumping jacks)
Single leg squat 8x then sprint
Forward skip with arm swing across body
Backward skip with arm swing across body
Forward skip with single arm across body
Backward skip with single arm across body
4x wide outs (like bottom portion of jumping jacks), then sprint
4x speed skaters then sprint
10x double mountain climbers then sprint
Backwards run heel to butt
10x mountain climbers out then sprint
Backwards run heel to butt
1 leg squat touch
Straight leg raise and hips up, straight arms above head advanced
Medicine ball toss with partner, feet off ground
Heels in and out, circles with medicine ball
Straight leg reach up with or without medicine ball
3 plane hamstring stretch (up, out, over)
Grab your running shoes, and get ready for some sprinting and some ab work :)
Hold each for 1 min:
handstand or modified push up
side plank
squat at bottom
plank
.....
straight leg crunch
......
oblique wall ball throw
push up with dips
kb swings
jumping jacks
TRX rows
push ups
TRX chest press
double unders
TRX sprinters
turkish get ups (modified)
kb wiaters walk
crunches