Warm Up: 4 minute
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (push up position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (push up position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Push ups
10 Fwd/Back Hand Steps (push up position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (push up position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Push ups
Sandbag Workout
20 rounds: 15 sec Rest :45 sec Work
1. Sandbag Lateral Lunge (Rt) : 16,10,14,12
2. Alternating Single Leg Deadlifts with 5 rows at the top : 3,3,4,3
3. Sandbag Lateral Lunge (Lt) : 14,13,13,11
4. Alternating Lunge with a clean on the deceleration : 6,8,8,7
5. Bear Hug Squat : 12,8,8,10
*12 kg Sandbag
Cool Down & Strecthing
10 minute
10 minute
