Week #11 Workout

Cardio

Cardio 1

Warm-up:

jog 4 min

walk 1 min

20 min:

run 1 min

walk 1 min

COMPLETED

Cardio 2

Warm-up:

jog 4 min

walk 1 min

15 min:

5 tuck jumps

10 air squats

sprint 30 sec

walk 30 sec

COMPLETED

Cardio 3

20 min:

run 4 min

walk 1 min

COMPLETED

Upper Body

7 min AMRAP:

20 squat curls and presses

20 full burpees

20 reverse flies

Rest 1 min

7 min AMRAP:

20 slam ball push-ups (10 each side)

20 lateral raises

20 slam balls

Rest 1 min

Repeat

COMPLETED

Lower Body

5 min AMRAP:

50 jump ropes

25 air squats

Rest 1 min

50 bench jumps

50 jumping lunges (25 each side)

50 hop overs (25 each side)

50 dumbbell thrusters

50 dumbbell back squats

50 bench hops (25 each side)

50 double mountain climbers

COMPLETED

Abs

3 rounds:

50 high knees (25 each side)

50 full mountain climbers (25 each side)

50 butt kickers (25 each side)

50 weighted mason twists (25 each side)

rest 30 sec

3 rounds:

20 tuck jumps

20 twisting sit-ups with feet elevated (10 each side)

20 snap jumps

20 knee-ups

rest 30 sec

COMPLETED

Long Circuit

3 rounds:

60 jump ropes

60 jumping jacks

yogi squat 60 sec

Rest 1 min

21-15-9:

dumbbell thrusters

full burpees

Rest 5 min

3 rounds:

30 push-ups with elbows in

30 slam balls

30 bench jumps

Rest 2 min

Tabata: hollow body hold

COMPLETED