3. FUNCTIONAL TRAINING – INTERMEDIATE – TOTAL BODY

WARM UP 15 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

1. Jumping Jax with a touch (tempo)
2. Prone Opposite Front Shoulder and Glute Pump (6-8)
3. High Knee Run (tempo)
4. Cross Overs (tempo)

CONDITIONING 15– 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 Step Back Lunge with Knee Lift (8-12)
2. Stability Ball Dumbbell Chest Press (8-12)
3. Dumbbell Bicep Curl Open and Close (6-10) *open and close equals 1 rep
4. Band Cardio Row (time)(No breaks)
5. Charlie’s Angel Lunge (6-10)
6. High Knee Run (time)
7. Dumbbell Pick Up Drop Off (tempo)
8. Floor Open and Close (8-12)

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