BACK SQUAT – 3 X 5 @ 85% LOWER THE WEIGHT IF YOU NEED TO BUT SIT DOWN TO A MED BALL. THAT WOULD BE CLOSE TO PARALLEL
OVERHEADY PLATE LUNGES – 3 X 8 EACH LEG
KB STIFF LEG DEADLIFTS – 3 X 8 TOTAL
10 SECONDS OF FAST FEET OVER A LINE (LATERALLY)
10 X PLANK ROTATION WITH DUMBELL TO T POSITION
8 X DB SHOULDER PRESS
DB BENCH 3 X 5 @ 85% FAIL AT 5 REPS 1 SECOND PAUSE AT THE BOTTOM (AT YOUR CHEST) ON EACH REP
POWER PUSH UPS BANDED – 3 X 10
REVERSE GRIP DB PRESSES – 3 X 10
BANDED BENCH DIPS – 3 X 20
MINUTES 0 -3: MUST COMPLETE 50 PUSH UPS CAN BE MODIFIED. IF YOU COMPLETE YOU MOVE ON
MINUTES 3 – 6: MUST COMPLETE: 25 BALL SLAMS, 25 ATOMIC SIT UPS, 25 JUMPING JACKS
MINUTES 6 – 9: MUST COMPLETE: 50 PUSH UPS
MINUTES 9 – 12: MUST COMPLETE: 25 BALL SLAMS, 25 ATOMIC SIT UPS, 25 JUMPING JACKS
MINUTES 12 – 15: AS MANY PUSH AS POSSIBLE IN 3 MINUTES
MINUTES 15 – 18: MUST COMPLETE: 25 BALL SLAMS, 25 ATOMIC SIT UPS, 25 JUMPING JACKS
TEENAGE GIRLS COMING TOGETHER TO LEARN FITNESS, NUTRITION, AND EXERCISE. WHAT A GREAT CLASS!
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
DEADLIFT 3 X 7 @75%
3 X AMAP REGULAR PULL UPS – RING THE BELL ON THE MOST PULL UPS YOU HAVE EVER DONE AT ONCE
3 X 10 PENDLAY ROWS
50 X MED BALL SLAMS
50 X KB SWINGS
50 X SCISSOR KICKS 4 KICK COUNTS AS 1
50 X BANDED PUSH UPS
50 X INVERTED ROWS
50 X LUNGES
WANT TO LOSE WEIGHT? LET US HELP….WE HAVE A MANAGEMENT DIVISION OF TEMPLE FITNESS THAT CAN HELP YOU! YOU DESERVE TO LOOK AND FEEL YOUR BEST!
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
INTERNAL /EXTERNAL ROTATIONS WITH BANDS X 10 ON EACH SIDE
DB SHOULDER PRESS – 3 X 6
LAST SET DO ONE SET OF 30 REPS. TRY TO DO CONTINUOS BUT IF YOU CAN’T ONLY GIVE YOURSELF 5 SECONDS THEN START PRESSING AGAIN.
PLATE FRONT DRIVE THE CARS – 3 X 20
DB SIDE LATERAL RAISES – 3 X 10
METABOLIC CONDITIONING – 15 MINUTE AMRAP OF THE FOLLOWING
FARMER CARRY 40 YARDS DOWN AND BACK IN GYM 4 TIMES
10 X DIVE BOMBER PUSH UPS
10 X KB SIDE LUNGE
10 X KB SEE THE LIGHT. PUT ONE KB IN ONE HAND FOR 5 REPS AND DO A SEE THE LIGHT. SWITCH HANDS WITH THE KB AND DO ANOTHER 5 SEE THE LIGHTS
CLEANS TO HIGH PULLS – 3 X 4 @ 80%
RDL – ROMANIAN DEADLIFT 3 X 5
KNEE TUCK JUMPS – 3 X 8
SKATERS WITH EXPLOSIVENESS – 3 X 8 EACH LEG
LADDER 1 TO 10 OF THE FOLLOWING: GROUND TO OVERHEADS W/PLATE
LADDER 10 TO 1 OF THE FOLLOWING: TURKISH GET UPS
REMAINDER OF TIME: CONDITIONING
JUMP ROPE 300 SKIPS
BACK SQUAT – 3 X 6 @ 80% LOWER THE WEIGHT IF YOU NEED TO BUT SIT DOWN TO A MED BALL. THAT WOULD BE CLOSE TO PARALLEL
LUNGES WEIGHTED – 3 X 6 EACH LEG (6 REPS SHOULD BE FAIRLY TOUGH TO GET) MEN YOU ARE LOOKING AT 50# LADIES 30 – 35 POUNDS ARE MAYBE MORE FOR BOTH MEN AND WOMEN
KB SWINGS DONE RIGHT – 3 X 10 SQUEEZE QUADS, BUTT, ABS ON THE TOP OF THE SWING. LEGS STAY FAIRLY STRAIGHT,
60 X DEADLIFTS 135/95
30 X BURPEES
60 X FRONT SQUAT W/KB IN FRONT RACK POSITION
30 X BURPEES
60 X PUSH PRESS W/KB START IN FRONT RACK POSITION DIP AND DRIVE OVERHEAD
30 X BURPEES
REMAINING TIME
YOU AND PARTNER AMRAP THE FOLLOWING
30 SECOND EACH PLANK HOLD
30 EACH JUMPING JACKS
10 SIT UPS EACH
DB BENCH 3 X 6 @ 80 % FAIL AT 6 REPS 1 SECOND PAUSE AT THE BOTTOM (AT YOUR CHEST) ON EACH REP
POWER PUSH UPS BANDED – 3 X 10
INCLINE CHEST FLYS – 3 X 10
BANDED BENCH DIPS – 3 X 20
PLANK TO PUSH UPS
LAND MINE SIDE TO SIDE TOSSES
LAND MINE SQUATS
SQUAT JUMPS
TEENAGE GIRLS COMING TOGETHER TO LEARN FITNESS, NUTRITION, AND EXERCISE. WHAT A GREAT CLASS!
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
DEADLIFT 3 X 8 @70%
4 SETS OF 3 NEGATIVE PULL UPS (ADD WEIGHT IF NEEDED)
ONE ARM DB ROWS – 3 X 8 EACH LEG
1 X 80 YARD SHUTTLE
30 X JUMP ROPE
80 YARD MED BALL CHEST PASS
10 X MED BALL SLAMS
1 X 80 YARD SKIPS SKIP DOWN AND BACK
WANT TO LOSE WEIGHT? LET US HELP….WE HAVE A MANAGEMENT DIVISION OF TEMPLE FITNESS THAT CAN HELP YOU! YOU DESERVE TO LOOK AND FEEL YOUR BEST!
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
DB SHOULDER PRESS – 3 X 8
LAST SET DO ONE SET OF 30 REPS. TRY TO DO CONTINUOS BUT IF YOU CAN’T ONLY GIVE YOURSELF 5 SECONDS THEN START PRESSING AGAIN.
BB UPRIGHT ROWS – 3 X 8
INTERNAL /EXTERNAL ROTATIONS WITH BANDS X 10 ON EACH SIDE
DB SIDE LATERAL RAISES – 3 X 10
METABOLIC CONDITIONING – TABATA WORK 20 SECONDS ON 10 SECONDS OFF 6 MINUTE TABATA
A: MED BALL FRONT RAISES
A: MED BALL SLAMS
REST 1 MINUTE
B: SPLIT LUNGE JUMPS
B: MED BALL BURPEES
REST 1 MINUTE
C: CRUNCHES (CRUSH YOUR LOW BACK TO THE FLOOR THE ENTIRE TIME)
C: PLANK HOLD
CLEANS TO HIGH PULLS – 3 X 22 @ 90%
BARBELL THRUSTERS – 3 X 5
ONE LEG BROAD JUMPS – 3 X 6 EACH LEG
FAST FEET – 3 X 20 SECONDS PICK A LINE ON THE GROUND AND DO SMALL QUICK HOPS OVER THE LINE AS FAST AS POSSIBLE LATERALLY FOR 20 SECONDS
21 PUSH UPS
21 KB SWINGS
21 BOX JUMPS
