(works well with a partner)
If you want to warm-up: Run 6.5 laps around the track
You may regret it later.
| Exercise | Setting/Resistance | Time | Sets x Repetitions | Comments |
| Jacob’s Ladder | Adjust belt to appropriate height | 3 min | 3 sets | Maintain 75 – 100 steps/min Alternate: 3 min Jacob’s Ladder, 3 min spin bike for 3 sets |
| Spin Bike | 1 min- easy 1 min- hard 1 min- easy | 3 min | 3 sets | |
| Wall Ball Squat and Throw | 8-12 lbs med ball | | 3 x 8-12 | Perform as a circuit 3 times: 8-12 reps med. ball squat and throw, 16-20 jumping lunges, 14 alternating planks And repeat twice. |
| Jumping Lunges | Body weight | | 3 x 20 (10 reps each side) | |
| Alt. Planks | Body weight | | 3 x 7 each way |
*Alt Planks: Begin in plank position on elbows. Straighten one arm, pushing your body up, then straighten the other so that you are now in a push-up position. Lower your body back to plank position one arm at a time. Repeat 7 times with that arm as the lead arm, then switch so that the other arm straightens first.
Cool-Down: Do some stretching then take a shower.
No comments:
Post a Comment