Week 4 - Workout 3
It's a burner today! A power burner.
Full Workout Description Video @ Bottom of Post
Equipment: Sheets! And your KB/DB/Weighted Bag setup for swings...and a timer ;-)
Warmup
Activation Warmup - get those muscles and joints revving!
Then
3 Rounds
High Knees x 20 (total)
Squat to Twist x 20 (total)
Then
3 Rounds
Plyo Pushups* x 5
Ali Shuffle x 10 per side
* Can modify plyo to knees or elevate on bed/couch/bench
Work
4 Rounds of
:20s Work/:40s Rest
1.Alternating KB/Bag Swing
2. Jump-In Pushups
3. Double Foot Lateral Jumps
4. Sheet Alternating Waves
5. Tuck Jumps
6. Double Sheet Lateral Waves
Cool Down
Deep breathing and the Full Body "Warmup" (https://www.youtube.com/watch?v=kdMFR0wXFYs). Get some rolling out of those calves and shins too! Massaging the meat to the outside of your shins would be excellent.