Workout Day #20

It is here the new workout. It is an explosive plyo type workout so you better be ready, It is a great workout for the legs and arms. There is only one workout today, get ready for the workout of your life! The workout is below,

Start,

• Jumping Jacks (30 seconds)
• Seals (30 seconds)
• Cross Overs (30 seconds)
• Front and Back Running (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)
• Ice Skater (30 seconds)
• Jump Squat (30 seconds, only do a max of 8)
• Alternate Knee Bounding (30 seconds)

1 Minute Rest

Rest is over,

• Jump Squat (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Squat Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)
• Jump Squat (20-30 Seconds, Max of 3)
• Sqaut Thrust with Tuck Jump (20-30 Seconds, Max of 3)
• Plyo Push-Up (20-30 Seconds, Max of 3)
• Plyo Pop-Up (20-30 Seconds, Max of 3)
• Plyo Burpee with Tuck Jump (20-30 Seconds, Max of 3)

1 Minute Rest

Rest is over,

• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds, 10 Reps)
• Dumbbell Punch Press (30 Seconds, Max of 5)
• Dumbbell Jump Squat (30 Seconds, Max of 5)
• Low Shuffle (30 Seconds)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean (30 Seconds, 5 Reps)
• Dumbbell Push Press (30 Seconds, 5 Reps)
• Forward Bounding (30 Seconds, 10 Reps)

1 Minute Rest

Rest is over,

• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)
• Dumbbell Power Clean and Push Press (30 Seconds, 5 Reps)
• Fencer's Lunge (30 Seconds, 10 Reps)
• Lateral Bounding (30 Seconds, 10 Reps)

Workout is over, and Congratulate yourself!


Note: You should always do both sides of your body, your body needs balance. Do not over stretch and cause injury, it will set you back in training and that is the last thing anyone needs.