Burpee Surprise

Warm up:

Resistance Band Chest/Shoulder Stretches

3-5 Yoga Worms

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Complete ONE of the following options:

Option 1 > 3 Months

30 Burpee Pullups (Burpee Jumping Pullup) 30 Burpee KB High Sumos 35/45 30 Burpee OH DB Press 15/20 30 Burpee OH Triceps Extensions 20/25 30 Burpee Squat Jumps 30 Burpees

Option 2 <3 Months

15 Burpee Pullups (Burpee Jumping Pullup)

15 Burpee KB High Sumos 35/45

15 Burpee OH DB Press 15/20

15 Burpee OH Triceps Extensions 20/25

15 Burpee Squat Jumps

15 Burpees


Option 3 < 1 Month

5 Burpee Pullups (Burpee Jumping Pullup)

5 Burpee KB High Sumos 15/25

5 Burpee OH DB Press 8/10

5 Burpee OH Triceps Extensions 8/10

5 Burpee Squat Jumps

5 Burpees


Post time to Comments


Cool Down:

Shoulder/Chest Stretches

3 Sets of 30 Seconds each side of lower back and piriformis stretches

QL Stretch

Child's Pose


When family comes to visit you Community Fit together of course!

139 views3 comments

Recent Posts

See All

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

 Logo-2.jpg