Work It Work IT

You are feeling great today, right? You woke up ready to take on your day, right?

If YES, proceed forward :-) If NO, proceed forward :-)

Let's GO!

(Make sure you are cleared by your Dr. to exercise. )

Complete each exercise with specified rest between

Warm Up High Knees 30 yards Backpedal 30 yards High Knee Carioca 30 yards (left) High Knee Carioca 30 yards (right) Lateral Shuffle 30 yards (left) Lateral Shuffle 30 yards (right) Skipping 50 yards Backpedal 50 yards Rest 60 seconds

Burn Baby Burn

Windshield Wipers 30 reps Supermans 30 reps Squat Thrusts 12 reps RDL's 12 reps DB Rows 12 reps Push Ups 12 reps Single Leg Straight Arm Side Plank (left side) 40 seconds DB Overhead Tricep Extensions 12 reps Single Leg Straight Arm Side Plank (right side) 40 seconds Leg Raises 30 reps DB Bicep Curls 12 reps DB Lateral Raises 12 reps Turkish Get Ups 12 each side Rest 70 seconds

3 Broad Jumps to 50 yard sprint Rest 60 seconds

Windshield Wipers 30 reps Supermans 30 reps Squat Thrusts 14 reps RDL's 14 reps DB Rows 14 reps Push Ups 14 reps Single Leg Straight Arm Side Plank (left side) 40 seconds DB Overhead Tricep Extensions 14 reps Single Leg Straight Arm Side Plank (right side) 40 seconds Leg Raises 30 reps DB Bicep Curls 14 reps DB Lateral Raises 14 reps Turkish Get Ups 14 each side Rest 90 seconds

4 Broad Jumps to 50 yard sprint Rest 70 seconds

Windshield Wipers 30 reps Supermans 30 reps Squat Thrusts 16 reps RDL's 16 reps DB Rows 16 reps Push Ups 16 reps Single Leg Straight Arm Side Plank (left side) 40 seconds DB Overhead Tricep Extensions 16 reps Single Leg Straight Arm Side Plank (right side) 40 seconds Leg Raises 30 reps DB Bicep Curls 16 reps DB Lateral Raises 16 reps Turkish Get Ups 16 each side Rest 120 seconds

5 Broad Jumps to 50 yard sprint Rest 80 seconds

Cool Down & Stretch Full Body Stretch From Head to Toes

ENERGY

TRAINING PROGRAMS