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DYNAMIC WARMUP |  COOLDOWN |  WEEK 4 PAGEWELCOME PAGE

Team! Full Body Day! Going back and forth with rep plus timed movements. You don't necessarily need a block, you just something to rest on your back.  

Equipment needed: two dumbbells + block

Set 1: (3 x :45)

  1. 100 jump rope

  2. DB swing

  3. DB rock and roll up squat jump


Set 2: (3 x 20)

  1. Leg raises with block

  2. Single arm up/downs, total

  3. DB tuck ins


Set 3: (3 x :60)

  1. Jump lunges with pulse

  2. DB alternating pistol on bench

  3. DB shoulder raises


Set 4: 10 min sprint cycle (:30 intervals)

  1. Sprint in place

  2. Burpees

  3. Plank