C3
WORKOUT 1:
5-7 Min Treadmill Incline walk
30s work / 3os rest - Any Machine X 8
( 8 Minutes)
Swiss ball / Ab roller Roll out 10X
30 Leg Raises
30 reverse Crunches
30 Penguin Crunches
3-4 Sets
20s Work / 10s Rest - Any Machine X8
(4 Minutes)
Swiss Ball pike 10X
Swiss Ball knee tucks 10X
Side plank W/ Hip dips 10/10
Max Hallow Hold 10X
100 CALS ARDYNNE !
WORKOUT 2:
5-7 min Steady State Warm up
30 MINUTE AMRAP
20 CALS ARDYNNE SPRINT
20 KB SWINGS
10 PIKE ( Feet on the rower)
10 HANGING LEG RAISES
MAX DEADHANG
Repeat as many rounds as possible in 30 minutes
WOKROUT 3: Machine Mania
5 Minute Steady State Warm up ( Any Machine)
Treadmill Sprints 30s work / 30s Rest X6
Airbike Tabata 20s Work / 10s Rest X 8 (4 Minute)
2000m Rowing - 200m Sprint / 200m recovery
Ski Urg - 20 Cals Ski rug / 20 jump squats X 3
SB Pass 10X
SB Pike 10
SB Crunch 20
SB Pot Stir 10/10
3-4 Sets
WORKOUT 4:
7 Minutes Steady State Warm up
* CLIMB THE LADDER * Increase reps or time by 5 every round. Work for 30 minutes.
10 Cals Airbike
10 SB Rollouts
10 SB Crunch ( weighted)
10 Hanging Leg raises
10 Kb Drags
10 Kb Russian twists
10 Cals Ski urg.
WORKOUT 5:
7 Min Steady state Warm up ( Any Machine)
200 Cals Airbike - (Alternate 20 cals work - 20 cals recovery )
20 Sprawls
20 shoulder taps
20 Mtn Climbers
20 reverse crunch
20 penguin
3 Sets
500m Rowing
10 Push ups
20 KB Swings ( banded option)
4 sets
5 Minute Cooldown / Stretch
Hk Quad and Hip flexor Stretch 30s/30s
lying Banded Hamstring Stretch 1min/ 1min
TRX lat and Chest Stretch 30s/30s
1 Set
WORKOUT 6:
5-7 Min Steady State Warm up
Treadmill Hill Sprints 30s Work / 30s Completely rest X8
Rowing 250 Sprint - 10 Box Jumps X5
Ski Urg 20 Cal Sprint - 1 min Farmers Carry
8 MINUTE CORE AMRAP
SB/ AB ROLLER ROLL OUT 10
HANGING LEG RAISE W/ BALL OR BLOCK SQUEZE 10
BANDED/ CABLE CRUNCH ( band on high rack) 20
HALLOW HOLD W/ PLATE PULL OVER 10
WOKROUT: 7. *NEW*
200 Calories Airbike
6 MINUTE CORE AMRAP
SB/ Rower Pike 10
Bicycle Crunch 100
2000m Rowing / Goal: 8 minute
6 MINUTE CORE AMRAP
Banded Hanging Leg raise ( booty band) 20
TRX swinging obliques 10/10
Tabata Airbike 20s work/ 10s rest X8 = 4 minutes of work