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Weekly Workout 11 – Overload

Duration:

30 minutes.

Method:

This week’s program is designed to push each targeted muscle group to the limit across 8 3-minute rounds. Perform exercise A for 30 seconds, then exercise B for 30 seconds, until the 3 minute round is complete. Allow yourself 30 seconds rest in between rounds, and 1 minutes rest at the end of OVERLOAD 1 and 2. Make sure you get a good warm-up in for this one!

OVERLOAD 1:

1. ROUND 1 – Start Jumps/Half Burpee

2. ROUND 2 – Alt Reverse Crunch/Prone Rock

3. ROUND 3 – Crossovers/Sitting Cycles

OVERLOAD 2:

1. ROUND 1 – Squat 180/Squat Hold

2. ROUND 2 – Pushups/Plank

3. ROUND 3 – V-Sits/V-Sit Hold

OVERLOAD 3:

1. ROUND 1 – Side Plank Twist L/Side Plank L

2. ROUND 2 – Side Plank Twist R/Side Plank R

Allow for 30 seconds rest in between rounds. Rest for 1 minute after OVERLOAD 1 and 2.

Warm-Up Exercises:

Cool-Down Exercises:

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