Week of 5/20/19 – 5/24/19 Workout 5 (CORE-ARDIO – THROW BACK)

2019-05-19T18:47:10-05:00

CORE-ARDIO WORKOUT

Equipment Needed: Mat, Weights & Gymboss or Stopwatch

Exercises That We Will Be Doing:
38 Rounds 20:10

1. Plank
2. Squat, heel to rear
3. Plank donkey kicks
4. Squat jumps, pulling up feet
5. Back to seated bike
6. Lunges
7. Ninja Planks
8. Lunge Jumps
9. Straight arm plank ninja knee
10. Wide to narrow donkey kicks
11. Plank jacks
12. Crab kicks
13. Tricep dip kicks
14. Belly, hand to opp foot
15. X jumps
16. X abs

17. R lunge hops
18. Reverse lunges
19. L lunge hops
20. Front diagonal lunges
21. Lunge jumps, hands on ground
22. Belly to ninja knee
23. Prisoner squat jumps
24. Prisoner seated killer abs
25. Prisoner UFC's
26. Back to prisoner killer ab
27. Reverse Lunge to squat thrust
28. Bike
29. Front lunge to wide squat thrust
30. Straight leg plank
31. Pushups
32. Plyo chops
33. Prisoner elbow to opp knee
34. 180
35. Killer abs
36. 180 to quad touch
37. Plank rolls
38. 180, forward and back jump

Let me know how you did and as always, don’t sacrifice form for speed!

Ali & Mark