Here is the Workout Video Showing You How to Perform Each Exercise and the Structure of the Workout.
Strength A: 4 x 16 Walking KB Front Rack Lunges (8 down and 8 back). Brace core and keep chest/elbows up. Rest 1:00 between sets.
Strength B: 3 x 8 each side Cossack Squat with Hip Rotation
Conditioning For Time As Quickly As Possible (Complete all the reps of one exercise before moving on to the next reps/exercise):
30 Alt Med Ball Stepups 30#/50# (if no med ball then use 1 dumbbell. Switch weight side every 5-10 reps). 20” step for women 24” step for men.
30 Ground Plate to OH 25/45# 25 Alt Med Ball Stepups
25 Goblet Squats 25/45# (same as plate)
20 Alt Med Ball Stepups
20 Alt Pistols (can use a chair/bench to sit down and stand up work up to pistols)
15 Alt Med Ball Stepups
15 Lunge Jumps
10 Alt Med Ball Stepups
10/12 Cal Bike (or 12/15 Cal Row or 200m run)
Legs & ABS Workout Video
Strength A: 4 x 16 Walking KB Front Rack Lunges (8 down and 8 back). Brace core and keep chest/elbows up. Rest 1:00 between sets.
Strength B: 3 x 8 each side Cossack Squat with Hip Rotation
Conditioning For Time As Quickly As Possible (Complete all the reps of one exercise before moving on to the next reps/exercise):
30 Alt Med Ball Stepups 30#/50# (if no med ball then use 1 dumbbell. Switch weight side every 5-10 reps). 20” step for women 24” step for men.
30 Ground Plate to OH 25/45# 25 Alt Med Ball Stepups
25 Goblet Squats 25/45# (same as plate)
20 Alt Med Ball Stepups
20 Alt Pistols (can use a chair/bench to sit down and stand up work up to pistols)
15 Alt Med Ball Stepups
15 Lunge Jumps
10 Alt Med Ball Stepups
10/12 Cal Bike (or 12/15 Cal Row or 200m run)
Legs & ABS Workout Video