Workout #547

HIIT – Abs

Time: 45 mins

Perform each exercise for 45 seconds and rest 15 seconds after each one. Repeat entire circuit 4 times.

4 rounds: 

  • Windshield wipers
  • Bicycle Crunches
  • Flutter Kicks
  • Russian Twists
  • Sit ups
  • Leg lifts (60/90)
  • Toe Touches
  • Stability ball jackknives
  • Rollouts on ball
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Workout #450

Weights – Legs

Time: 1 hour

Focus on form for all of the exercises, the goal is to increase the weight until failure.

3 rounds: 

  • 10 Single-Leg Kettle Bell Deadlift (per leg, focus on form)

3 rounds: 

  • 10 Kettle Bell Sumo Deadlift

3 rounds:

  • 20 Glute Bridges
  • 10 Burpees Box Jumps

18 min EMOM: 

(Every minute on the minute perform the following, whatever time you have left in the minute is rest, then go again at the top of the next minute and so on. Go all out!)

  • 8 Kettle Bell Swing (35 men/25 women)
  • 10 Sit Ups

5 rounds: 

  • 200 ft Farmers carries with plates in each hand (45+ men/35 women)
  • 30 second dead hang
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