Support me and this channel on Patreon:
https://www.patreon.com/user?u=4395157
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https://www.instagram.com/fitbodybyju...
***Equipment I use***
Weights: PowerBlock Sport 24 Pound Dumbbell Set: http://a.co/264fKbA
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/26SuR7
Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bod... **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
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Strength + Recovery Workout by Christine C and Julia
Yoga flow warmup:
one weighted move, one body weight move for balance/control/strength and one stretch move.
HIIT triplets 2x each set 50:10:50:10:30:10
5:20 min each set
SET 1:
1. Tricep push-ups and bent tricep ext
2. yoga push ups to dolphin
3. standing straddle splits overhead triceps stretch
SET 2:
1. SL deadlift
2. airplane to full seated pistol
3. humble warrior hold
SET 3:
1. Backload squats to forward Lunge
2. Down dog squats to kick up
3. Plank spider knee hold
SET 4:
1. Switch lunges and alt SA presses
2. Down dog to alt crescent Lunge caturanga
3. Fallen triangle hold
SET 5:
1. Oblique burpees + suitcase DL
2. T-stand dip, reach under and leg lift
3. Side plank toe hold
SET 6:
1. Ski squat drop weight ski squat jump
2. Chair-forward fold- lengthen-caturanga to down dog and hop back to chair pose.
3. ½ chair pose
Burpee and flow 50:10 2x
1. forward fold to caturanga to upward dog back to downward dog and jump in to stand (this should be down flowing instead of holding each pose)
2. Standard burpee
3. SL of the flow from #1 (left)
4. SL burpee (left)
5. SL flow from #1 (right)
6. SL burpee (right)
No rest tabata pair 1
1. ski squat swings
2. chair hold alt lunges
"rest" is flowing from chair pose to forward fold back to chair
No rest tabata pair 2
1. Overhead pullover to sit up (weight rotating to one side)
2. Boat hold + russian twist arms
"rest" single leg back twist
No rest tabata pair 3
1. Sumo deadlift + sumo squat
2. Active prayer squat hold
“Rest” is wide leg forward fold twist and reach
Strength + Recovery Workout by Christine C and Julia skinny legend | |
| 124 Likes | 124 Dislikes |
| 4,728 views views | 11K followers |
| How-to & Style | Upload TimePublished on 3 Oct 2017 |
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