Week #9 Workout

Cardio

Cardio 1

24 min:

right-side shuffle 30 sec

left-side shuffle 30 sec

walk 1 min

sprint 30 sec

walk 30 sec

COMPLETED

Cardio 2

Warm-up:

jog 4 min

walk 1 min

20 min:

10 jumping lunges

15 air squats

sprint 20 sec

walk 1 min

COMPLETED

Cardio 3

Warm-up:

jog 4 min

walk 1 min

15 min:

run 20 sec

sprint 10 sec

walk 30 sec

COMPLETED

Upper Body

3 rounds:

100 jump rope

3 wall walks

Rest 2 min

15 min AMRAP:

10 man makers

20 dumbbell swings

handstand hold 30 sec

COMPLETED

Lower Body

Tabata: Rest 1 min after each move

jump ropes

squat jumps

jumping lunges

10 min AMRAP:

30 side sumo squats + kicks (15 each side)

30 weighted step-ups

20 broad jumps

20 weighted reverse lunges (10 each side)

COMPLETED

Abs

3 rounds:

twisting sit-ups with feet elevated 1 min

rest 30 sec

upright ab bikes 1 min

rest 30 sec

hip dips 1 min

rest 30 sec

double mountain climbers 1 min

rest 30 sec

high knees 1 min

rest 30 sec

COMPLETED

Long Circuit

Jumping lunges 1 min

Air squats 1 min

Squat jumps 1 min

Alternating side-step sumo squats 1 min

No-push-up burpees 1 min

Lunges 1 min

Repeat the same moves for 30 sec each as fast as you can

Rest 3 min

Ab bikes 1 min

Full mountain climbers 1 min

Butterfly sit-ups 1 min

L-sit toe touches 1 min

Hip dips 1 min

Crossover toe touches 1 min

Repeat each move for 30 sec each as fast as you can

Rest 3 min

Push-ups 1 min

Bent-leg triceps dips 1 min

Plank in/outs 1 min

Full burpees 1 min

Snap jumps 1 min

Commandos 1 min

Repeat each move for 30 sec each as fast as you can

COMPLETED