4. FUNCTIONAL TRAINING – INTERMEDIATE – UPPER BODY

WARM UP 16 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

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

CONDITIONING 16– 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 Flys (8-12)
2. Bicycle Abs (8-12 full)
3. Triceps Dips on Floor (8-12)
4. Band Shoulder Press (8-12)
5. Single Dumbbell Row (Bench) (8-12)
6. Stability Ball Push Up (8-12)
7. Kirby Open and Close (6-10 open and close = 1)
8. Side Plank Hold (time)

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