Warm Up
- · 15 Arm swings – forward to back in a
skiing motion, bending at the waist.
- · 15 Jumping jacks
- · Lunge forward & twist shoulder
each direction – 5 lunges each leg
- · 3 Inchworms with 3 push ups each
- · 4 sets each arm – wide stance &
touch your fingers to the opposite foot, then stand tall taking your arm high
in its normal side. (Rightt arm to left foot, then stand with right arm
extended near your right ear)
- · 3 burpees
Workout
5 Rounds
- · 20 DB Snatches, alternating arms
taking the DB from ground to overhead in one movement.
- · Run 100m
- · 20 Burpees
Stretch
- · Standing twists – stand & twist shoulders
and arm side to side releasing the back
- · Cat stretch – on all fours &
press your spine up & down 8 times.
- · Seated hamstring stretch – reach down
& try to touch toes, hold for 3 sets of 30 seconds
- · Shoulders – hold on to a pole, door
frame etc. & stretch away, opening shoulders.
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