Core/cardio killer

Warm up with 3 mins of jump rope
2 min of alternating Heismans for 8/ high knees for 8.

Stretch

My Workout:

20 half Burpee/180 degree jumps over bench step
20 pullups with band assist.
20 sandbag lunges front/back R leg
10 full burpees
20 sandbag lunges front/back L leg
10 full burpees
45 sec of switch kicks
20 bicep curls -15lbs
45 sec of switch kicks
20 bicep curls-15 lbs

*Repeat 1st 2 exercise from 1st round:

*20 half Burpee/180 degree jumps over bench step
*20 pullups with band assist.
20 Squat clean and press with reverse lunge.
20 Push ups with in and out ( both feet to chest then back to plank during pushup)
Jump rope with high knee 30 sec
20 bicep curls
Jump rope with high knee 30 sec
20 bicep curls

Then this 18 min Interval workout from BodyrockTV.com

http://www.bodyrock.tv/2011/07/09/grab-your-balls-workout/

Workout Breakdown

WOOD CHOPS – LEFT SIDE
max. reps
WOOD CHOPS – RIGHT SIDE
max. reps
BURPEES WITH FITNESS BALL
max. reps
SPRINT LUNGES
max. reps
BALL CLIMBERS
max. reps
TOSS AND CATCH THE FITNESS BALL
max. reps

Instructions:
This workout takes 18 minutes and I have to say that it was one of the hardest ones that I have done lately. Set your Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. You will be pushing at your maximum effort during each 50 sec0nd interval and write down your reps during your rest intervals. There are 5 exercises in this workout that you will go through in this order:

1. Wood Chops – left

2. Wood Chops – right

3. Burpees with Fitness Ball

4. Sprint Lunges

5. Ball Climbers

6. Toss and Catch the Fitness Ball

You have 50 seconds for each exercise and you will go through the circuit three times. Don’t forget to write down your reps during your 10 second rest intervals that you have in between each exercise.

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