Double Time

Updated: Apr 3

Warm-up:

300 Single Jump Ropes or 150 DUs or 3 Minutes Jump Rope Practice or 150 Jumping Jacks

1:00 Plank

20 Glute Bridges

Arm Circles

Option 1 > 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Burpees

Box Jumps

Alt Leg V-ups

OH Triceps Ext 15/20

KB Swings 25/35


Option 2 < 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Burpees

Box Jumps

Alt Leg V-ups

OH Triceps Ext 10/15

KB Swings 15/25


Option 3 < 1 Month:

Perform each exercise for 1:00. Move from one exercise to the other without rest. After 1:00 of each exercise - 5:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Burpees

Box Jumps

Alt Leg V-ups

OH Triceps Ext 8/10

KB Swings 10/15


Cool Down:

Resistance Band Chest and Shoulder Stretch

Lunge Twists

Low Back & Piriformis Stretch

QL Stretch


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