12. FUNCTIONAL TRAINING – INTERMEDIATE – TOTAL BODY

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

1. Step back Lunge (No Weight) (6-8)
2. Band Cardio Row (8-10)
3. Single Leg Bridge Pump (6-8)
4. Run in Place (tempo)

CONDITIONING – 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. Squats with 2 Handed Dumbbell Row (8-12)
2. Chair Push Up with Knee Crunch to Leg Kick (6-10)
3. Stability Ball Ab Crunch and Dumbbell Press (6-10)
4. Squats 2 Jumps (3-4 sets)
5. Dumbbell Curtsy Lunge Hammer Curl (6-10)
6. Medicine Ball Squat and Partner Throw (4-5 each)
7. Against the Wall Bent Over Leg Kick (8-12)
8. Dip and a Bridge (8-12)

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