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6-9 minute warm up
Side to side bench jumps- 60 seconds
Three position explosive push ups- using the bench – 30 seconds
Front to back bench jumps- 60 seconds
Push- ups with feet on the bench- 30 seconds
Squat with double press- 10 squats (20 presses)
Reverse lunges with dumblell curls at the bottom- 12 curls
Renegade rows with one dumblell- switch – 10 push ups
BOSU mountian climblers with 3 stpes and pause- 60 seconds
Plank – 60 seconds
Go though these exercises or a modified version in the order they are presented without resting. Once you are done, rest for 2-3 minutes and repeat. I do 4 sets. I use the heaviest weight I can use while performing each move.
Enjoy! Coach Wendy