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December
Monday
6 individual tabata 25-10 exercises (4 rounds, 1 min rest between), time: 18 min
3 progression examples for each move
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quad squat, hop, roca press
leg sit through, sit through half swoop, complete circle
mountain climber, easy climber, with twist, twist with elbow behind knee
rotating table, tripod switch, drive hips up with arms 1 arm down, 2 arms down
yoga burpee (up dog, down dog, push plank)
spinal rock, with pike, with drop
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Spinal rock
3 - Shane Heins
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Tue/Thur fat burning
flow fit, time; 11 min
Flow fit exercises as done on day 1, but now done as a flow.
Mini pyramid time in minutes: 1, 2, 3, 2, 1
Exercise pairs 20-20-10, time: 4 min
20 second rest between intervals
reverse crunch, superman
deep lunge, jump squats
plank, alternate leg raises, knee unders to opposite elbow
rotating table, inverted press narrow hands