an Essential-Style Workout

Find a 100 ft / 50 m runway or stretch of road.  There laps of each:

  • High Knees
  • Butt Kicks
  • Bunny Hops
  • Walking Lunges

50 to 100 Push-ups for Time (<- yes 100)

10 reps first round, 20 reps the second, 30 the last

  1. Squats
  2. Jump Squats
  3. Step Lunges
  4. Plyo Lunges
  5. Push-ups (more push-ups…)

The Grand Workout Circuit – Repeat Three Times

  1. 20 Spider Push-ups. check out this youtube clip
  2. 20 Box Jumps
  3. 20 Star Jacks youtube
  4. 30/45/60 seconds Squat Thrusts
  5. 30/45/60 seconds Elevated Split Squats youtube
  6. 15 second hold the elevated split squat
  7. 30/45/60 seconds Dips
  8. Short Run, around 90 seconds

 

Have fun with this and shoot Billy or Kyla and email if you do it or have questions.