Weights & Body Weight Cardio Workout Jan 2020

Warm Up –
5 minutes Flexibility & Dynamic Movements

Part A
12 minutes
A1 – 8/8 Lunges to Curls
A2 – 8/8 Bent Over Rows
A3 – 8/8 Band Rotations
A4 – 16 Hollow Rocks

Part B –
10 minutes
B1 – 5 Wall Balls
B2 – 5 Pull-Ups
B3 – 50 Jump Rope
B4 – 15 Second Burst Cardio Machine

Part C –
8 minutes of:
** Every 2 Minutes 5 Burpees **

1. Push Ups 5
2. Air Squats 10
3. MB Sit Ups 5
4. MB Slams 10

Part D –
Mobility & Flexibility Cool-Down