SUPER DUPER SETS

GEAR: DUMBBELLS, GIANT RUBBER BAND, MEDBALL

WARM UP: 10 MINUTES
WORK:40 MINUTES
STRETCH: 5 MINUTES

WARM UP:
1. Hand walk to plank return to stand
2. Crouching cat to high plank/Down dog to seal
3. Down dog to greatest stretch in the world
4. Single leg v up
5. Superman to push up/high plank climbers
6. Squats add knee drive/add knee rotation
7. Front lunges/Reverse lunges
8. Frog squat arm circle/squat Squat swing tippy toes or jump
9. High knees/lateral jumps
10. GET READY FOR ROUND #1 IN REMAINING 30 SEC

WORK: COMPLETE # OF DRILLS IN 1 MIN, ANY REMAINING TIME IN CYCLE IS USED TO REST AND THERE IS A 20 SEC REST AT THE END OF EACH CYCLE SO YOU CAN PREP THE NEXT DRLLL

ROUND 1 (SQUAT PUSH PULL CORE)
1. GIANT RUBBER BAND 25X SUPERSTAR
2. DUMBBELLS 10X SQUAT CLEAN PRESS
3. MEDBALL 20X SQUAT TOSS
4. DUMBBELLS 10X PUSHUP RENEGADE ROW
5. BODYWEIGHT 20X FULL SIT UP

ROUND 2 (HINGE LUNGE PULL)
1. DUMBBELLS 10X LATERAL LUNGE RIGHT, CURTSEY LUNGE LEFT HAMMER CURL
2. DUMBBELLS 10X HINGED LUNGE RIGHT DEAD NARROW ROW *complete row at bottom of lunge, then release row and complete lunge
3. DUMBBELLS 10X LATERAL LUNGE LEFT, CURTSEY LUNGE RIGHT HAMMER CURL
4. DUMBBELLS 10X HINGED LUNGE LEFT DEAD NARROW ROW *complete row at bottom of lunge, then release row and complete lunge
5. MEDBALL 30X TABLE TOP CRUNCH*supine/on back with shins creating table top, MEDBALL on top of shins and hands behind head

ROUND 3 (ROTATION & ANTI ROTATION PRESS AND PULL)
1. MEDBALL 30X SEATED STRADDLE SLAMS
2. BIG RUBBER BAND 15X BIRD DOG PRESS RIGHT ANTI ROTATION
3. DUMBBELLS 10X LATERAL QUADRUPED SINGLE ARM ROW WITH ROTATION
4. BIG RUBBER BAND 15X BIRD DOG PRESS LEFT ANTI ROTATION
5. DUMBBELLS 10X LATERAL QUADRUPED SINGLE ARM ROW WITH ROTATION

ROUND 4 (LUNGE PUSH CORE)
1. DUMBBELLS 5X FRONT LUNGE RIGHT/FRONT RACK TO SQUAT THRUSTER (OVER HEAD PRESS) REVERSE LUNGE LEFT TO SQUAT THRUSTER*that is one rep, repeat whole thing 5X, right leg is the “mover”
2. DUMBBELL 30X QUADRUPED (HANDS AND KNEES) SINGLE LEG DONKEY KICK RIGHT
3. BODYWEIGHT 20X LOW PLANK REPTILE TO DOLPHIN*alternate sides
4. DUMBBELLS 5X FRONT LUNGE LEFT/FRONT RACK TO SQUAT THRUSTER (OVER HEAD PRESS) REVERSE LUNGE RIGHT TO SQUAT THRUSTER*that is one rep, repeat whole thing 5X, left leg is the “mover”
5. DUMBBELL 30X QUADRUPED SINGLE LEG DONKEY KICK LEFT

ROUND 5 (LUNGE HINGE PULL)
1. DUMBBELLS 10X INTERNALLY ROTATED CURL TO REVERSE LUNGE RIGHT WITH ROTATION
2. DUMBBELLS 10X SINGLE LEG RDL RIGHT TO HIGH PULL
3. DUMBBELLS 10X INTERNALLY ROTATED CURL TO REVERSE LUNGE LEFT WITH ROTATION
4. DUMBBELLS 10X SINGLE LEG RDL LEFT TO HIGH PULL
5. MEDBALL DUMBBELL(S) FULL MINUTE FEET ON BALL MAGIC MIKE*optional dumbbell(s) on hips

ROUND 6 (CRUSHER CARDIO)
1. MEDBALL FULL MINUTE MINI SLAMS
2. MEDBALL FULL MINUTE BURPEE WITH PUSHUP
3. MEDBALL FULL MINUTE BEAR HUG MUY THAI KNEE STRIKES
4. MEDBALL FULL MINUTE FULL MOUNTAIN CLIMBERS HANDS ON BALL
5. MEDBALL FULL MINUTE CLIMBERS OR PLANK HOLD FEET ON BALL

YOU’RE WELCOME LOL

STRETCH:
1. Lizard/low revolved lunge right
2. Hamstring right
3. Down dog/seal pose
4. Lizard/low revolved lunge left
5. Hamstring left
6. Down dog
7. Standing cow/cat
8. 3-5 standing overhead reach to cactus