Burn Off Those Chips!

New week and new challenges. Push yourself and breakthrough. (Make sure you are cleared by your Dr. to exercise.) Complete each exercises with specified rest between

Warm up

Jump Rope 30 seconds Mountain Climbers 30 seconds Burpees 5 reps Skipping 50 yards Jogging 50 yards Lateral Shuffle 50 yards (right) Lateral Shuffle 50 yards (left) Backpedal 50 yards Jogging 75 yards Backpedal 75 yards Jogging 100 yards Backpedal 100 yards Rest 90 seconds Burn Baby Burn

Turkish Get Ups 12 reps each side Goblet Squats 12 reps Single Leg RDL's 12 reps each side 1 Arm DB Rows 12 reps each side 1 Arm Push Ups 12 reps each side 1 Arm DB Shoulder Press 12 reps each side Alternating DB Bicep Curls 12 reps each side Alternating DB Overhead Tricep Extensions 12 reps each side Rest 105 seconds Kettle bell Swings 14 reps Overhead Squats 14 reps 1 leg Glute Bridges 14 reps each side Renegade Rows 14 reps each side 1 Arm DB Bench Press 14 reps each side 1 Arm DB Shrug 14 reps each side Alternating DB Hammer Curls 14 reps each side Close Grip Push Ups 14 reps Rest 90 seconds Jump Rope 60 seconds Sprint 50 yards Rest 60 seconds Jump Rope 75 seconds Sprint 60 yards Rest 60 seconds Jump Rope 90 seconds Sprint 70 yards Rest 60 seconds Jump Rope 105 seconds Sprint 80 yards Rest 60 seconds Cool Down & Stretch Full Body Stretch From Head to Toes