Total mayhem for total body.

Warm-up:

Foam-roll

  • Calves, hamstring, quads, hip flexors, lats, and spinal erectors

Dynamic stretches

  • Front to back leg swings
  • Side to side hip swings
  • Bodyweight squats
  • Reverse hyper extension
  • Wall angel
  • 2-3 sets/ 15-20 reps no rest

Workout

  • Front plank (1 min)
  • Side planks (AMAP)
  • Stability ball crunch (15-20
  • Stability ball bridge (20 w/ 5 sec hold)
  • Squat press (20 reps)
  • Wall sit with side shoulder raise (1 min)
  • Box jumps (8-15 reps)
  • Alternating dumbbell bench press (15-20 reps)
  • Bent over rows (15-20 reps)
  • Lunge w/ bicep curl (10 reps/leg)
  • Weighted step up (10-12 reps/leg)
  • Wind sprint (30 secs) As fast as possible
Cool down
  • 5-10 minute on treadmill, bike, or elliptical @ 55-60% intensity

Rest for 2 min then repeat until beat! 2-3 rounds should do it. If you still have something to prove to the world after that, complete 10 one minute sprints w/ 1 minute rest per each sprint.

 

About stachtraining

http://www.stachtraining.com is designed and updated by NASM certified personal trainer Chuck Stach. The goal of the website is to provide daily health & fitness info, links, workouts, tips and more. Follow us to become a Fitness Junky and receive free updates to your e-mail.
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