10. FUNCTIONAL TRAINING – INTERMEDIATE – UPPER BODY

WARM UP 22 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

1. Squats 2 Jumps (3-4 full sets)
2. Figure Four Squats (4-8)
3. Squat to Overhead (Stability Ball or Medicine Ball) (4-6)
4. Stepback Lunge/Front Lunge (3-5 total)

CONDITIONING 22– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set. (Perform 3 sets of the 1st exercise before advancing to the next movement.)

1. Dumbbell Split Squat with a Bicep Curl (8-12)
2. Dips on Floor (8-12)
3. Side Plank Hold (time)
4. Stability Ball 1 Pushup 3 Roll Ins (3-5 sets)
5. Single Leg Shoulder Press (8-12)
6. Stability Ball Single DB Row (8-12)
7. Medicine Ball Russian Twist (12-18 touches)
8. Figure Four Squats (8-12)

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