'lily#1183 Full Body workout w/Julia and Melissa Bender'

Posted Nov 29, 2022

'Hi Tue. a Full Body training day ... I combined below 2 workouts .. and modified , decreased weights and omitted to meet my level .. I didn\'t wanna too much today .. so I added Bodyweights moves from Melissa :)   2019 Weight Lifting Workout #8: CrossFit by Kristin R FROM JULIA  https://www.youtube.com/watch?v=2ZYfFu6GcDM&t=3817s  Total Body HIIT: Best No Equipment Home Workout https://www.youtube.com/watch?v=8UoGCZ8woMk  BW WARM UP FROM Melissa Bender -  30:10 x1 = 8 MIN  1. Lunge to knee - R  2. Lunge to knee - L 3. Low Jacks  4. Pendulum squats  5. Side jumps {SQUAT JUMP TO SIDE BY SIDE} 6. MTN Climbers  7. Rock the Boat  8. push up Holds 9. Side plank knee Rotation -R 10. Side plank knee Rotation -L 11. V-slip  12. Curtsy Lunge   Tabata Pair  20:10 X 8   1. Decline Burpees 2. Alt Kick throughs  SS: 3x 1. 8 bench SL DL + row [7KGX1] 2. 10 burpee back Fly [5KGX2]  Tabata Pair  20:10 X 8 1. Pike Pushup to divebomber 2. Facemelters  Giant Set: 3x 1. 8 EZ Bar Push Press [12KG BARBELL] 2. 10 EZ Bar Bent Rows [12KG BARBELL] 3. 8 front load box squats [12KG BARBELL]  Combo Move progressive Pyramid Circuit: 12, 10, 8   1. Staggered Hand Burpee to SA Snatch (6/side) (5) (4) [7KGX1] 2. DL to Clean and Press [12KG BARBELL] 3. switch foot mtn climber to arnold press  [5KGX2]  True Tabata: pair 20:10 x 8 ea  1. Rev Grip Burpee Hammer Curl  [5KGX2] 2. Split Lunge Double Arm Snatch  [5KGX2]  1. lateral lunge windmill 4/side  [5KGX1] 2. SA Snatch to SWING re-set (4/side, then switch) [7KGX1]   BW Finisher -  30:10 = 8 MIN  1. Burpees  2. Beast reach [bear hold to reach and then touch belly]  3. Super swim  4. Heel Tap Plank  5. side plank frogger [Oblique plank jump out to T raise side plank then Jump in to center] 6. Rev. Plank glute tap [ rev. plank postion to hip tap the floor]  7. cheek to cheek plank  8. Warrior III Heel pulse R [the raised leg pulse]  9. Warrior III Heel pulse L 10.  Hydrant heel press R [fire hydrant to straight leg press] 11.  Hydrant heel press L [fire hydrant to straight leg press] 12.  Plank Press to Dolphin  My cool down with Kassandra Unwind After Work - 25 min Feel Good Flow https://www.youtube.com/watch?v=MX1XOMdOYuE  Share with you :)' 

See also: workout class , Musique Pour.. , losing , training , tummy , Yoga à la maison , zumba workout , tr , army , coaching

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