9. FUNCTIONAL TRAINING – INTERMEDIATE – TOTAL BODY
WARM UP 21 – 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 21– 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 Squat to Shoulder Press (6-10)
2. Medicine Ball Around the World (6-8)
3. Floor Open and Close (6-10)
4. Alternating Dumbbell Arm Curls Horse Position (8-12)
5. Dumbbell Tricep Kickback Split Lunge (8-12)
6. Walking Lunge with a Dumbbell Circle (4-8)
7. Band Cardio Row (no rest)
8. Side Glute V Up (8-12)