Easy Quick Workout

50/10 X 3 for 12 Rounds.

1) Prisoner Squat Jump & Alting Elbow to Knee Touch (think jumping jacks – ish)

2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using WOC (I’ll being using my Sand Bag)

3) Squat & Front Raise – Using WOC (Weight of Choice): On the squat, lift WOC out infront of you, then down as you stand.

4) Plant Position: Side to Side Ski Jumps + Under L/R Touch Toe (turning your body while you kick under for the opposite hand to reach out and touch)

1k Rep Challenge

Do 50 of each
1) Burpees
2) High Knees
3) Bag Drop & Burpee Tuck Jump w/ WOC (I’ll be using my Sandbag) & Throw on alting shoulders=> Squat and Drop
4) Scissor Lunge
5) Elevated Plank Knee Tucks – Elbow & Cross Elbow is 1 rep (Alternate between L&R Legs)
6) Touch Floor Jumping Jacks
7) Overhead Back Lunge & Kick – Left Leg – w/ WOC (I’ll be using my Sandbag)
8) Tuck Jumps
9) Overhead Back Lunge & Kick – Right Leg – w/ WOC (I’ll be using my Sandbag)
10) Criss Cross Reach Through Abs (Alternate between L&R Legs). Laying down, bring one leg straight up and crunch up reaching around your thigh (I’ll be modifying by standing)
11) 500 High Knee Jump Ropes (After 20 weeks I’ll be modifying with standing high knees and weighted presses & curls)

Upperbody Boot Camp

2mi run warmup

X2
50 kettle squat swings
100 tight forward arm circles (like you bird taking off)
100 tight reverse arm circles

X2
30 medicine ball push ups
25 right arm kettle bell windmills
25 left arm kettle bell windmills

X2
30 push ups
30 triceps dips
25 right arm lawn mowers with kettle bells
25 left arm lawn mowers with kettle bells

COOL DOWN
30 chest flys with resistance bands
25 triceps dips
30 reverse chest flys with resistance bands

Done in >50 minutes