RISE and FALL CHALLENGE: I put this challenge together for you this week but its not for the faint hearted and I strongly recommend if you are starting out to go for lower options. I have only demonstrated the circuit as I did it but have put in regressions to assist you if not up to that level. Circuit one: Complete this circuit 3 times, between 20-30 sec per exercise with 10-15 sec recovery. -Sprinter Starter Right or Alternating Reverse Lunge or Stationary Lunge -Vertical Jumps or TBE (total body extensions) or Body weight squats -Sprinter Starter Left or Alternating Reverse Lunge or Stationary Lunge -Power Jumps or any of the regressions above Circuit Two: Complete this circuit 3 times, between 20-30 sec per exercise with 10-15 sec recovery. -High Superman Plank Right or low superman plank or Bird Dog -Bucket Drops or Plank Rotations- or Side Plank -High Superman Plank Left or low superman plank or Bird Dog -Plank Ski or Plank Ski Stepping or Side Plank with a hip drop Circuit Three: Complete this circuit 2 times, between 20-30 sec per exercise with 10-15 sec recovery. - TRX Push up with mountain climber and hop forward or Kneeling Pushups with a stationary pop - or in the box position. -TRX chest press with alternating tri press and cross body mountain climber or just use dumbbells on a bench complete the chest and triceps combination and then do the XBMC -TRX Windmill Squeeze or Dumbbell chest fly -TRX Wide to narrow Row with hip drop or do a bend over dumbbell row so you can achieve the changing hand position and elbow position. -TRX Single arm row with bicep curl push or dumbbell incline bench with chest on bench do the row do the curl. -TRX Double arm side row did this just for a burn. Yummy Circuit Four: Complete this circuit once, between 30sec to 1 minute per exercise with minimal recovery. -TRX Power Jack - normal jumping jacks -TRX Run in Place- normal -TRX Squat Jumps- you can choose a combination here as long as it has the word squat in it. Sha Bam Mondays session is set. I dont like to rest to much but thats just me so this workout took me all of 43minutes I then finished off with 3-5 foam rolling and static stretching. Enjoy let me know how you go: Love to hear your thoughts Your Coach Natalie
Posted on: Mon, 02 Jun 2014 00:00:00 +0000
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