Cardio Blast II

Warm up: Shoulder Circles 10 Inchworms 20 Straight Leg Situps 20 Glute Bridges

Cat/Cow Stretches

Then complete as much as you can in 20 Minutes of: 200 m Row 25 DB Press Jacks 15/20 each 25 DB OH Triceps Press 15/20 200 m Row 25 Walking Lunges (R+L=1) 25 Burpees

Post Thoughts to Comments

Cool Down: Child's Pose Shoulder/Chest Stretches Foam Rolling

*Newbies please complete 10-12 minutes with half reps and less weight.

Bentonvile ROCKS!

25 views2 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo