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Kirkwood

Interval Training: The Disappearing Act (Strength/ Core/ Cardio)

December 14, 2019

Mobility Series: 5 Minutes

Hips C.A.Rs 3x each side

Shin Box Drill 5x each side

 

Glute Med Leg Lifts- 4 min. Tabata Clock-:20/:10

 

Interval Training: The Disappearing Act (Strength/ Core/ Cardio) = 31:00 Min Workout

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 7 exercises the next round #1 will disappear, and so on until 7 is the last one

 

1- KB Swing or Straight Leg KB Deadlifts R:(60+/53+), W:(45+/40+), B:(35+/30+)

2- KB Goblet Squats R:(60+/53+), W:(45+/40+), B:(35+/30+)

3- Alternating KB Clean and Push Press R:(40+/35+), W:(35+/30+), B:(25+/20+)

4- Bear Crawl Hold 

5- Dead Bugs 

6- Sit outs

7- Burpees (Stop at High Plank Burpee Progression) 

 

1 = :30 + :30 Rest = 1:00

1,2 = 1:00 + :30 Rest = 1:30 

1,2,3 = 1:30 + :30 Rest = 2:00

1,2,3,4 = 2:00 + :30 Rest = 2:30

1,2,3,4,5 = 2:30 + :30 Rest = 3:00

1,2,3,4,5,6 = 3:00 + :30 Rest = 3:30

1,2,3,4,5,6,7 = 3:30 + :30 Rest = 4:00

2,3,4,5,6,7 = 3:00 + :30 Rest = 3:30

3,4,5,6,7= 2:30 + :30 Rest = 3:00

4,5,6,7 = 2:00 + :30 Rest = 2:30

5,6,7 = 1:30 + :30 Rest  = 2:00

6,7 = 1:00 + :30 Rest = 1:30

7 = :30 + :30 Rest = 1:00

Details

Date:
December 14, 2019
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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