WORKOUT PROGRAM
Warm up:
- 1 mile run, fastest time possible
- 5min of stretching
3 rounds of:
1 - 10 Toes touch stretch to full extension
2 - Lunge position hold (15s each leg 3 times - 90s total)
3 - Front plank with wide legs 1min
4 - Bodybuilding - 10 biceps curls -10 Push Press - 10 Biceps curls + Push Press (15-30 lbs dumbbells)
5 - 20 Rocket jumps
6 - Push ups hold 30s to 60s
7 - Heavy shoulder shrugs (maximum amount of reps)
- 1 mile run
(fastest time possible)
- 5min of stretching
1 - 10 Toes touch stretch to full extension
2 - Lunge position hold
(15s each leg 3 times - 90s total)
3 - Front plank with wide legs
1min
4 - Bodybuilding
- 10 biceps curls - 10 Push Press - 10 Biceps curls + Push Press
(15-30 lbs dumbbells)
5 - 20 Rocket jumps
6 - Push ups hold
30s to 60s
7 - Heavy shoulder shrugs
(maximum amount of reps)
