summer shred #17

2min warm up

Lower Body – Time Challenge 

1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #30^

2. Jump Lunge to One leg jump up x 20

3. KB squat to heel elevated sumo squat x 20 alt.  #30^

4. Ice skater / curtsy lunge / side lunge x 10 alt.

 Cardio – 10/50 x 6 HIIT

1. High Knees

2. KB swings #30

3. DBUs

4. KB Swings

5. Hight Knees

6. KB Swings

Upper Body & ABS – Time Challenge

1.Roll to Pike Press (exercise ball) x 5

2. Hanging Knee Raises #12 x 10

3. Push Up to DB Row #25s / Twister Push Up x 6 alt

4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2)  x 4 sets 

Buy out: 10/50 x 3 plank intervals

total time: 21:32

+

2 mi walk