WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20
Escalator
10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Supermans.
Super 21
1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps,
Deconstructed Burpees
Routine
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
Butkus
Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it)
Arm Circles side/front/up cadence 20
Annie Plank and One Arm circular 10 each x 3
Mountain climbers x3
Groiners Plank to Feet outside of Hands x3
3 Rounds
Imperial Squat Walker Squat ten elbow to opposite knee CADENCE 4 count
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat