The 300 workout!
300 reps total and 1 mile run.
Workout:
20 Atlas Get Ups
20 Burpee Overhead Presses
20 Spider Climbers
20 Leg Lift Spikes
20 Star Jumpers
1/3 mile run
Repeat 3x for time.
Total time 28-30 min.
Do not go overtime, 28-30 min max.
If you only perform 2 rounds in 30 min.. stop!
We do not want to over train.
Good luck and remember to recover with prograde workout, available here http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html
BADA$$ BOTTLE BLASTER.
Equipment needed:
(Two) 1-gallon, 3-gallon, or 5-gallon water bottles.
We will use water bottles as a form of resistance, similar to kettlebells.
Weight conversion:
1-gal= approx 8 lbs.
3-gal= approx 24 lbs
5-gal= approx 40 lbs
Perform the following workout routine in progression over time using a Tabatas format. 20/10
Legs
Squat
Squat, curls
Squat curl presses
Repeat load on both sides, alternating sides, singles, twist
Shoulders
Lateral raises
Front raises
Repeat load on both sides, alternating sides, singles, twists
Legs & Shoulders Combo
Squat front raises
Lunge lateral raises
Repeat load on both sides, alternating sides, singles, twists
Total body
Badda$$ bottle swings
Trap raises
Repeat load on both sides, alternating sides, singles ,twists
This is a great Training session designed to flatten and tighten ABS and MELT some Serious FAT!
8 AB Stations set up
-Full Crunches
-Reach Throughs
-Bicycle Crunches
-Plank w Alternating Feet
-Knee Up Reverse Curls
-V-Up Twists
-Swimmers
-Prone Crossover Hip Extensions
Down Hill / Uphill Sprints thru Slalom Cones
Break group down in to 8 groups or teams and align to ab stations.
Perform 15 reps of Ab exercises starting at your first station.
Then run down hill thru slalom to end point cone.
Then run uphill thru slalom uphill course.
Return to next station in exercise circuit.
Get thru all stations then take a water break.
60 second breather breaks occur every 4 minutes.
Continue until all stations are completed.
Stations will have progressions to make them more advanced more rounds 2 and 3.
This will melt the fat right off your mid section, leaving you feeling with a tight core!
Who’s looking out for your health and wellness?
Theo Tilton
