 Place 6 cones 10 yards apart from one another
50 yards from the first cone, complete 5 reps of "x" exercise Run to the first cone and then back to the starting area Perform 5 more reps of "x" exercise Run the the second cone and back, continuing until you have run to the 6th cone and back That's ROUND 1 Drop to 3 Reps of "x" exercise, each set, for ROUND 2 Drop to 1 Rep of "x" exercise, each set, for ROUND 3 "x" exercise is an exercise of your choice, involving a kettlebell (s)
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 Alternate exercises during your 4 minute sets
Tabata: 8 rounds of 20 seconds on, 10 seconds off 4 Rounds of Each exercise Total Time 20 Minutes WORKOUT ROTATION Jumping Jacks / High Knees Push-Ups / Flutter Kicks Double Unders / Single Skips Squats / Lunges Up Downs / Burpees Alternating Tabata Example 4 Sets Jumping Jacks 20 seconds Rest 10 Seconds High Knees 20 seconds Rest 10 Rest Jumping Jacks / High Knees  Start your workout with a 1 mile fun run
25 Push-Ups every 1/4 Mile (Modified=10 Push-Ups every 1/4) After the 1 mile fun run: On dumbbells, complete 50 Push-Up to Double Leg Mountain Climbers 1 Rep: After you perform a push-up, kick both legs in and then back out Break up reps as needed for completion 1/2 Mile Cool Down Workout time: 35 Minutes Modified - 25 Push-Up to Double Leg Mountain Climbers |
Lifting heavy things over and over!Mix up your interval training with these fantastic WODs. Archives
November 2018
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