Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1
• 100 Meter Sprint Rest as needed then complete:
• 10 Pushups
• 10 Squat Jumps
• 10 Close Grip Pushups
Rest as needed then move back to the 100 meter sprint.
Repeat two more time for 3 total rounds.
After 3 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2
• 200 Meter Sprint
Rest as needed then complete:
• 10 Squat Jumps
• 10 Offset Pushups each side
• 10 Jump Lunges (total)
Rest as needed then move back to the 200 meter sprint.
Repeat one more time for 2 total rounds.
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Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit.
A) Step Ups (Right) x 30s
B) Step Ups (Left) x 30s
C) Jumping Jacks x 30s (sub with step jacks for no impact)
D) Side Plank with Hip Dips (Right) x 30s
E) Side Plank with Hip Dips (Left) x 30s
F) Run in Place x 30s (sub with high knees for no impact)
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Perform each exercise Tabata interval style (20 seconds hard, 10 seconds rest x 8), then move straight on to the next exercise with no rest other than the 10 seconds.
Concept 2 rower
Jump squat
Hurdle hop to push up (jump sideways over object – down for push up then back over!)
Thruster
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10-Minute Elite Ironman Workout
Don’t forget 5min Warm-up and 5min Cooldown
Protocol: Perform each exercise for one minute, doing as many reps as possible. Once you make it through each exercise, repeat the circuit one more time. Only rest when necessary.
Chin-Ups
Double Jump Burpees
Jumping Jacks
Cross Body Mountain Climber Push-Ups
Wall Squat
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Protocol: Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Push yourself to complete as many reps as possible in each 45 second interval. Once you finish the first round, repeat 1 more time for a total of 2 rounds.
Pull-ups – 45 seconds
Rest 15 seconds
Squat Jumps – 45 seconds
Rest 15 seconds
Decline Close Grip Pushups – 45 seconds
Rest 15 seconds
High Knees Sprint in Place w/ Hands on Wall – 45 seconds
Rest 15 seconds
Bodysaw (Rocking Plank) – 45 seconds
Rest 15 seconds, repeat 1 more time
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