August 25, 2016 admin

08/26/2016: Thrusters, Skips and other Fun + Friday Flab Away!

Ben W. looking great performing the TRX "T". Build a stronger, more mobile back and everything else gets stronger!

Workout #236 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: Dumbbells and/or Resistance Band, Jump Rope

Complete 4 Rounds of the following

30 seconds Dumbbell Thrusters or Jumping Squats, 30 seconds REST

40 seconds Dumbbell Bent Over Row or Seated Band Row, 20 seconds REST

50 seconds Bird Dogs, 10 seconds REST

60 seconds Jump Rope Skips, ZERO REST (go immediately back into Thrusters)


5 Rounds:

7 V-ups

9 Spiderman Plank (1/2 rep/side)


Record your weight used and any modifications.