'Full Functional Fitness: Cardio, Mobility \"Every Second is a Fresh Start, don\'t wait for New Years.\"'

Posted Apr 7, 2022

'4 rounds 30 sec up dog down dog 30 sec squat with bicep in squat stand to shoulder press  4 rounds 30 sec burpees 30 sec deadlifts  4 rounds 30 sec opposite hand to foot 30 sec renegade row left / right 1 push ups  4 rounds 30 sec jump squat - deep squat twist left - jump up - deep squat twist right 30 sec overhead squats  3 rounds 30 sec lunge biceps - hold each bicep at mid range for 2 counts before taking it to full range of motion 30 sec one side 30 sec other side   hold 1 DB in front rack position with Right hand turn to right do a split squat pivot to left side do a shot put press pivot back to right side weight in front rack 1 split squat pivot back to left standing to shot put press  4 rounds 30 sec standing arnold press  - elbows at shoulder height  - squeeze elbows and weights together at chest  - abduct arms - keep elbows at shoulder height  - do shoulder press come down same way  - elbows abduct out then bring elbows / weights together at chest 30 sec high knees  4 rounds 30 sec goblet squat 30 sec bicycle sit ups  4 rounds 30 sec bent over row to bent over flys 30 sec baby crawl position - knees off mat tricep kickbacks alternate sides  figure 4 positon slowly lower to squat on box 10 counts to lower each side 30 sec box jumps or step up with weights goblet squat  yoga' 

See also: Red Deer fitness , Fitness Training , FitFam , U Jam , motivation , leg , body and soul , laurence girard , strong , Women

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