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Feel the Burn by Katelynn B
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Weights
16" plyo box
Stool
Plate for under toes
Sliders or ball
Resistence band
Deadweight Leg Starter 2x
**10 dead lifts in between each move**
Round 1: toes slightly elevated
Round 2: sumo deadlifts
1. 10 back load curtsy lunge to squat
2. 10 weighted squat pulse to squat jump
3. 10 back load squat to narrow squat
4. 10 sumo squats (pulse for 2 at the bottom)
5. 10 back lunge 2 pulses alternating (stay low)
Chest Crusher 30:10 2x 4 mins
1. Pike push up
2. Decline push ups
3. Incline push ups
HIIT Pairs and Burpees
Pair 1: 50:10x2 4 mins
1. Hip thrust hold lateral pull over to close grip chest press
2. Manmakers
**10 SL spider push up burpee to front lunge hop (5/leg)
Pair 2: 50:10x2 4 mins
1. Plank tricep kick back each side, cross body plank knee in
2. 2 Tricep push ups on weights + roll back, 3 skull crushers
**10 star burpees
Pair 3: 50:10 x2 4 mins
1. Clean and press to Single single double shoulder press
2. Bulgarian lunge single dumbbell lateral raise pass through
**10 Iron leg burpees
Pair 4: 50:10x2 4 mins
1. Back lunge hammer curl- keep arms in hammer curl position the whole time, alternate which arm you curl when you lunge back
2. Ski squat jump to bicep curl to Arnold press
**10 oblique burpees with dip
Pair 5: 50:10x2 4 mins
1. 3 Slider hamstring pulls to 1 legs out
2. 3 switch foot mtn climbed to pistol
**10 Frog push up burpee to frog jump forward and backward
Banded Burnout 40:20 1x 4 mins
**banded touch downs during 20 seconds**
1. Banded plank hop to sumo squat hold-press and twist
2. Backload banded lateral walk + squat to leg raise
3. Banded plank jack for 3 to star jump for 3
4. Banded squat jumps forward and back in and out and knee drives
Bulgarian Finisher 40:20 4x 4 mins
5. 40 seconds deficit Bulgarian lunges
6. 20 seconds deficit Bulgarian hops
Feel the Burn by Katelynn B health insurance | |
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| How-to & Style | Upload TimePublished on 2 Jul 2017 |
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