Created by: Holy Toledo
Length: 45 minutes
Equipment: (Need a set of dumbbells)
Warm-Up:
Jumping Jacks x10
Slow Spiders (peter parkers) x10
Shoulder Press without weight x10
Plank Jacks x 10
Michael Phelps x 10
The Thang:
7 Exercises 10 of Each, Stay Together as a Group and Stay in a Plank between Each Exercise. We are Staying Grounded as long as possible.
(Between Each Set of Seven exercises a Ladder will be completed. Running from the first exercise, to the second, back to the first, second, and then third, back to the first, continuing this pattern until all 4 exercises are completed. (5 Min. AMRAP). – set up each exercise about 10 yards apart.- 40 yards total)
• 5 Starjumps
• 5 Burpees
• 10 Jump Squats
• 10 Jumping Jacks
Set 1 (7 exercises, 10 reps each)
• Regular Push-ups
• Plank Step-Outs
• Grasshopper
• Jumping Sumo with Hands On the Ground
• Crawl Bear 4 feet, Bear Crawl Back 4 feet
• On Knees, Shoulder Press w/ weight
• Full Sit-Up
(5 Min. AMRAP Ladder)
Set 2 (7 exercises, 10 reps each
• Hand Release Push-Ups
• Plank To Bear Crawl Position
• Semi Circle Mountain Climber
• Scorpion Sumo Burpee With Hands On Mat
• Crawl Bear to Cone, Bear Crawl Back
• On Knees Lateral Raise w/ weight
• Single/Single, Double Boat
(5 Min. AMRAP Ladder)
Set 3 (7 exercises, 10 reps each)
• Wide Grip Push-Up
• Plank Hips Dips
• Commandos
• Slalom
• Crawl Bear, Bear Crawl Back
• On Knees, Over Head Tricep Extension W/weight
• Leg Climber Each Side
(5 min. AMRAP Ladder)
Set 4 (7 exercises, 10 reps each)
• Slow Push-Ups
• Slow Mountain Climbers
• Bird Dog Plank
• Jumping Spider
• Crawl Bear, Bear Crawl Back
• On Knees Bicep Curl W/weight
• Renegade Row With A Push-Up
(5 min. AMRAP Ladder)