WORKOUT OF THE WEEK

10 min warm up: Run, bike, jump rope, jumping jacks, etc…

30 burpees: If you are unfamiliar with the move click this link: http://youtu.be/c_Dq_NCzj8M

After you complete 30 burpees do 3 rounds of:

8 Pull-ups (if you can’t perform a pull-up do seated lat pulldowns with a moderate to heavy weight)

8 one-arm snatches (Again with a moderate to heavy weight) If you are unfamiliar with the move click this link: http://youtu.be/RmDhQT48bPI

15 body-weight squats

After you’ve completed 3 rounds, do 3 more rounds of:

20 alternating bench or box step ups (Place one leg on an exercise bench or 24” box and step on and off alternating your legs)

20 alternating bicycle crunches. If you are unfamiliar with the move click here: http://youtu.be/RmDhQT48bPI

1 min plank hold (hold yourself in the pushup position)

Thats it! congrats! Just make sure you spend 5-10 minutes stretching out your arms and legs.

Give yourself  a day or two of rest and repeat.

To your health,

Justin Schollard

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About Justin Schollard

Health and fitness professional. View all posts by Justin Schollard

2 responses to “WORKOUT OF THE WEEK

  • ucfknight46

    great workout, burpees suck though! lol such a great exercise but ugh I hate them! haha that’s a fun workout though, any reason you have just regular planks and not sideline planks as well?

    • Justin Schollard

      Hey ucfknight46,
      No particular reason for not including side planks. I think they’re a great exercise and I’m sure I’ll put them into a future Workout. I like to try and keep the workouts short and sweet so I usually only pick a handful of exercises to include.
      thanks for reading!

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