Workout Friday!

Last workout of the week!  This one is tough and some of you even did this one before!  You can break this workout up into a shorter workout.  The first circuit is 16 minutes and is a great little quickie to get in!  Remember that tabata is supposed to be HARD for a shorter interval. You need to give 110% for the short intervals.  The entire workout below is 40 minutes and you will be dripping with sweat!  I will post another week’s worth of workouts to those of you that want them next week. Let me know if you are using them!!

DON’T FORGET….MINI ONE WEEK SESSION FOR $25 THE WEEK OF AUGUST 5TH-9TH!!  $20 NEW CLIENTS!! 

Need 8’s and 5’s

Warm UP-5 minutes

1st Circuit (20 second Tabata—-work for 20-rest for 10)

1-Lizard Hops (start like picture and then hop so right leg bends and right arm is extended) x4

lizard hop

2-Squats- arms are extended 45 degrees x4

squat with arms at 45

3- Scissor Abs x4

scissor abs

4- Burpee with Push up x4

burpee with pushup

REPEAT THIS CIRCUIT

Total of 20 minutes

2nd Circuit (50 second interval timer that you will go thru twice-SWITCH TIMER-You are pushing yourself to about 80% here….not the same as a tabata, but not a crawl either :0)

1-Mountain Climber

mountain climber

2-Squats with weights

squats with weights

3-Supermans

supermans

4-Diamond jumps

diamond jumps

REPEAT THIS CIRCUIT 

Total of 8 minutes

3rd Circuit (20 Second Tabata) SWITCH YOUR TIMER…16 minute total circuit!

1-Plank kick thrus or Dragon Legs they are called x4

plank

2-Star Jumps x4

star jumps

3-alternating forward lunges x4

forward lunge

4-bicycle crunches x4

bicycle crunch

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