Posts Tagged ‘sandbag lunges’

Warm up

Strength
3 x 3 Bench Press + Pull Ups

Power Circuit 3-7 rounds:
20 x Incline Push Ups
20 x Plank Push Ups
20 sec Plank
20 x SB Lunges
20 x SB Squats
20 sec Squat Hold
20 x SB Deadlifts
20 x SB Bent Rows

Speed 3-7 rounds:
30 sec Jump Rope
30 sec Push Up, Jab, Cross
1 min Jab, Cross
30 sec Jump Rope
30 sec Push Up, Jab, Cross, Hook
1 min Right Hook
30 sec Jump Rope
30 sec Push Ups
1 min Speed Bag

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Advertisements

Warm up

Power Circuit 3-7 sets, 20 reps each:
Sandbag Lunges
Sandbag Push Ups
Sandbag Squats
Sandbag Deadlift
20 sec Plank
20 sec Squat Hold

Endurance 3-7 sets, 2 min each:
Jump Rope
Bounce, Squat, Jab
Shadowbox