Warm up:
1 minute jump rope
100 crunches
Main workout:
Tabata - Each exercise will be done 6 times on 30 seconds: 20 seconds on/10 seconds rest.
Air squats
Stabilizers (2 front, 2 right side, 2 left side)
Dips
Frog hops
Wall ball or thrusters (if no access to a medicine ball)
Do not forget to breathe during the 20 seconds, especially during the stabilizers. The more you breathe, the more beneficial the workout will be.
I have added the cross fit link under the "Links of Interest" tab for exercise demos if anyone has a question regarding technique. Enjoy!
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