Monday, May 9, 2011

Friday Morning 4 Station Circuit

Despite the fact that over half of the group was out of town today, the Friday morning workout was in full force.  Today's workout comes from a workshop that Scott and Christie attended last week.  We had 4 stations that the team worked through together.  The workout takes the full hour, so make sure to give yourself plenty of time.

1) Dynamic Circuit

20 broad jumps
10 squat thrusts (burpee without the push-up)
prisoner lunges (walking lunges with hands behind your head) back to starting position
10 jumping jacks
10 high knees

-repeat for 10 minutes straight with little to no rest.

2) Core Circuit

90 second hover
90 second left side hover
90 second right side hover

75 second hover
75 second left side hover
75 second right side hover

60 second hover
60 second left side hover
60 second right side hover

3) Strength Circuit

15 reps each leg-step up with weight
15 reps kettle bell bent over row
15 reps floor kettle bell chest press (lay on floor)
15 reps front squats

4) Big Finish-Leg Cranks

24 speed squats
24 alternating lunges
12 squat jumps
24 split lunges (plyometric lunges)


Good Luck!  See you again next Friday!!!!!

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