Gym Workout 10

Dynamic Warm Up

• Frankenstein Kicks
• Walk Outs
• Knee Grabs
• Quad Stretches 
• Hip Stretches
• Heal Touches
• Chest and Shoulder Mobility

Format – 30 seconds on/10 off for 4 complete rounds

Step Bench and Dumbbells Needed
30 seconds of work/10 seconds rest between each exercise for 4 rounds

• Decline push up or Incline Push up (hands on bench at incline, higher the bench the easier)
• Jumping Jacks   or  
•  Straddle agility
•  
• Side to side v ups
• Front loaded reverse lunge (on floor if no step)
• Drop squat or Tricep Push Ups 

Ladder 2,4,6,8,10,12 in 10 Minutes – Do 2 reps each, then 4, then 6 and so on. Stop at 10-minute mark no matter how far you made it with the reps. Do not push through bad form and rest when needed. 

1. Pull down or Double Row  or  Pull up
2. Banded Glute bridge (or no band)
3. Curl to press

Tabata – 20 seconds on 10 off for 3 rounds. 20 seconds of work for each exercise, rest for 10 between, 3 continuous rounds. 

1. Thruster or  Side to side ball slams
2. Plank jacks
3. High knees
4. Squat jumps
5. Lunge jumps