7. FUNCTIONAL TRAINING – INTERMEDIATE – UPPER BODY

WARM UP 19 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

1. Bounding Running (8-10 reps)
2. Regular Jumping Jax (10-14)
3. Step back Lunge with a Front Kick (6-10)
4. Star Jumps (4-8)

CONDITIONING 19– 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 Upright Row While in Lunge (8-12)
2. Ballet Squat with Dumbbell Curl (6-10)
3. Stability Ball Pass Off Hands to Feet (4-8 total)
4. Dumbbell 1 Arm Pop Up (6-10)
5. Stability Ball Angled Dumbbell Chest Press (8-12)
6. Dip on a Chair (8-12)
7. Stability Ball Good Morning (6-10)
8. Stability Ball 1 Pushup with 3 Rolls In (3-5 sets)

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