Bonus workout

Posted: November 24, 2013 in Uncategorized

Bonus Workouts: Do three times a week on non-consecutive days

Workout # 1
Warm-up: x 3 rounds
Pull-up x 10
Squats x 10
Burpee x 10

Circuit x 4 rounds
Jump Rope (JR) x 50
Step up + Box Jump x 10 ea.
Push-ups x 20
Plank Wide Leg x 1min
JR x 50
Burpee x 20
Body weight half squats x 20
Side Plank Reach Through x 10 ea.
JR x 50
(Tip: Step-up + Box Jump 5R/5Box jumps x 2 Repeat on L)

Workout #2
Warm-up: x 2 rounds
Jump Rope (JR) x 20
Push-ups x 10
JR x 20
Lunges x 10
JR x 20
Inchworms x 10
JR x 20
Lizards x 10

Block 1
1. Split Jumps x 30 (power)
2. Box Squats x 20 (strength)
3. MB Slams x 20 (core)
4. Push-ups x 20 (strength)
5. Jumping Jacks x 30 (cardio)
x 3-4

Block 2
1. Squat Jumps x 30 (power)
2. Reverse Lunges x 20 (strength)
3. Double Crunch x 20 (core)
4. Push-up w/knee in x 20 (strength)
5. Jumping Jacks x 30 (cardio)
x-3-4

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Comments
  1. lahoma47 says:

    This work is a great after Thanks giving work out.
    KEPP them coming!!!

  2. Dann510 says:

    This is great specially with my busy schedule

  3. La Homa says:

    The information you just posted is so Inspirational. You sound like a inteligante man, that knows what he wants out of life no matter the situation you are in.
    Keep up the good work.

  4. […] Bonus workout (convictfitness.wordpress.com) […]

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