Last workout of the month and we are finishing out the month strong. We are going to push this series into a second month starting July 4th! Stay tuned for details!
* * * HEALTH & PHYSICAL FITNESS SKILL CHART * * *
*** TODAY’S MAIN FOCUS TARGETS ***
CHEST, SHOULDERS, QUADS, BACK AND BICEPS
*** IMPROVES SKILLS ***
AGILITY
POWER
SPEED
COORDINATION
REACTION TIME
*** HEALTH BENEFITS ***
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
BODY COMPOSITION
BREAKDOWN:
2 1/2 min warm up
2 rounds /sets with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: 00:14
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 03:14
1. HELICOPTER SQUATS
2. HALF TIME WAVES 04:24
3. FULL FIGHTER PUSHUPS 05:34
4. REVERSE LUNGE PUSH KICKS 06:44
5. PRIME TIME RENEGADES 07:54
6. SUICIDE DRILLS 09:04
BREAK: 30 SECONDS
SET 2: 10:36
1. HELICOPTER SQUATS
2. HALF TIME WAVES
3. FULL FIGHTER PUSHUPS
4. REVERSE LUNGE PUSH KICKS
5. PRIME TIME RENEGADES
6. SUICIDE DRILLS
COOL DOWN / STRETCH
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
Intro and outro music created by Kinemaster.
