EVO-LUTION CHALLENGE WEEK 3
Perform each exercise for 45 seconds with only 15 seconds of rest in between. Do as many rounds in 30 minutes. Rest in between each round as needed to be able to complete the following round with out stopping
-
1
Split Jump w/ Reach
Start in a lunge with your hands on the ground. Jump off the ground driving through your front leg, reach both arms up and switch legs in the air then land on both feet. As both feet land reach down and touch the ground then explode back up. As you fatigue it will be harder to land on both feet at the same time. Push your body and mind to make it happen.
Level: |
Beginner |
Reps: |
|
Sets: |
|
Set Time: |
45 |
Rest Time: |
15 |
-
2
Single Leg Reverse Fly
Stand on one leg and hinge from hips into a forward lean. Hold that position as you lift a pair of dumbbells towards the sky keeping your palms facing back and arms locked. Try not to move from the hips and keep your balance. Switch legs after each set. You wont need a lot of weight for this one.
Level: |
Beginner |
Reps: |
|
Sets: |
|
Set Time: |
45 |
Rest Time: |
15 |
-
3
Reverse Lunge Slams
Step back into a lunge and as your leg is moving backwards lift and slam a med ball to the outside of the front leg. Catch the med ball and switch to the other leg. To generate a lot of power reach the ball above your head and use your full body to throw the med ball into the floor. The heavier the med ball the harder it will be.
Level: |
Beginner |
Reps: |
|
Sets: |
|
Set Time: |
45 |
Rest Time: |
15 |
-
4
Body Saw Knee Tucks
Start in the plank position on your elbows with your feet on sliders. Slide your body backwards hinging at the elbows and without letting your hips hinge. As you pull your body back forward engage your abdominals and drive your knees into your chest. The further you slide back the harder it is. If you feel this in your back stop and rest.
Level: |
Beginner |
Reps: |
|
Sets: |
|
Set Time: |
45 |
Rest Time: |
15 |
Powered by FXFitVid (http://www.fxfitvid.com)