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Start the clock by Christine Comeau + Manmaker Burnout by Laurie N
This workout is done with a continuous timer. Each set has a Triplet x2, 40 sec cardio, 40 sec ab, and then 30 seconds rest before the next set starts. Each set is designed to have minimal equipment changes so you can move quickly through.
(50:5:50:5:50:10:50:5:50:5:50:10:60:10: 40:30) x 6 =48 minutes HIIT
heavy med light weights
ball
20” elv
bosu
warm UP
1. walk out pushup
2. runners lunge
3. jumping jacks
4. butt kickers
5. frog pumps
6. squat butt up
Set #1 heavy weights-24” Elv
1. Fwd lunge step up rev lunge (switch legs 2nd round)
2. Chest press + leg lifts
3. Deadlift + Rev lunge
Cardio: high knees
Ab: wall pike + shoulder tap + glute raise (1 shoulder tap then 1 glute raise)
Set #2 (Equipment- sandbag, elevation, ball)
1. Hip thrust + 3 count hold
2. Decline push up burpee + deadlift at the top
3. Clean and press + plank thruster
Cardio: high knee toe taps
Ab: feet on ball + knee in + pike + toe tap
Set #3 (heavy weights- + Bosu)
1. bulgarians + deadlift + SL push up (switch legs second round)
2. Tricep push up on weights + frog plank hop + sumo DL
3. Squat butt to bosu pulse and press
Cardio: mountain climbers
Ab: shoulder taps feet on the flat side of the bosu
Set #4 (heavy weights-)
1. Twerknado burpee
2. Suitcase deadlift + bent over row
3. Sumo squat + weight on legs for alternating calf raises (in squat)
Cardio: jugglers
Ab: Russian twists
Set #5 (heavy weights- 15 lbs)
1. Squat jump + hammer curl + squat jump jump + wide curl
2. Alternating SA lateral raise + lunge (1/2 a traffic director)
3. SL reverse grip push up + jump in + tricep kickback
Cardio: prisoner squat jacks
Ab: Left gladiator get ups
Set #6 (heavy weights- 24 lbs) 5 x5 sets- alternate two moves 5 reps
1. 5 push ups + 5 around the worlds
2. 5 R SA snatches + 5 L SA snatches
3. 5 clean and presses + 5 deadlifts
Cardio: doubled up burpee (two pushups, plank hops, and jumps)
Ab: Right gladiator get ups
Manmaker add-on Burnout Challenge :
Do as many add-ons as you can in 8 minutes. ** I will only use 12 lbs**
1. 1 manmaker
2. 2 jump tucks
3. 2 back flys
4. 2 jump squats
5. 2 lateral raises
6. 2 quadzillas
7. 2 tricep kickbacks
8. 2 star jumps
9. 2 front raises
10. 4 split lunges
11. 2 bicep curls
12. 2 box jumps
13. 2 upright rows
14. 4 jugglers
15. 2 Spiderman Pushups
Start the clock by Christine Comeau + Manmaker Burnout by Laurie N skinny legend | |
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| How-to & Style | Upload TimePublished on 29 Mar 2017 |
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