Jump, Lift, Crunch, and Resist Workout by Trish King

Reverse Plank to Strengthen Postural Muscles (What the Fitness)
June 21, 2017
10 WEIGHT LOSS Life Hacks to LOSE WEIGHT FAST and EASY! (Tips That Actually Work)
June 21, 2017

Jump, Lift, Crunch, and Resist Workout by Trish King



Jump, Lift, Crunch, and Resist Workout by Trish King 

16″ and 24″ elv
Heavy med light weights
Ball
Warm Up:
1. Butt kickers
2. Swimmer arms (standing and in plank)
3. Prisoner squat jacks
4. Runners lunge + twist
5. Downward dog and cobra
6. Jumping jacks

Circuits: 25:25:25:25:20, do the interval for each combo and repeat 2x=28 mins 

Set 1: 
1. Squat jump burpee
2. clean and press
3. v abs
4. frog push up
Set 2: 
1. iron legs
2. bicep curl
3. elevated plank kick through
4. tricep push-ups 
Set 3: 
1. skaters
2. weighted bridge
3. Russian twist
4. commandos 
Set 4: 
1. heel click, donkey kick 
2. squat
3. star abs
4. flying leg push-ups 
Set 5: 
1. Burpee heel grab
2. army press
3. ball pass
4. back extension on ball
Set 6: 
1 broad jump,180 drop and pop
2 curtsy lunge left
3 side plank dip left
4 half step up pulse left
Set 7: 
1. two lunge jumps + 2 180 squat jumps
2. curtsy right
3. side plank dip right
4. half step up pulse right

AMRAP set: 12 mins

Jump AMRAP 3 min
5 burpee
5 handstand tuck jumps
5 sumo squat jumps

Lift AMRAP 3 min **sorry I somehow forgot to do this set! Set your timer for three minutes and go for it!!**
5 Squat and press
5 swings 
5 curl and upright rows

Crunch AMRAP 3 min
5 ball knee tuck
5 leg circles 
5 plank hip dips

Resist AMRAP 3 min
5 wide stance push-ups
5 pike elbows to hands push ups
5 single leg push ups (alternate)

Pyramid 
40 star jumps
35 high knee toe taps 2=1
30 hip thrusts 
25 chest press
20 full release rev lunges (down to a kneeling position , 10 per leg) 
15 ball lat pull overs
10 t Stand push-ups 
5 donkey kicks per leg 

Tabata pairs 4 min each pair 12 mins 
Pair1 : star jump handstands
           Plank kick outs
Pair 2: squat and deadlift
            Runners Lunge toe taps
Pair 3: step ups 
            Suit case crunches 

Finisher:40:20 (20 sec skaters)
1. Burpee deadlift
2. Dragon lunges
3. Scissor abs
4. V crunch left
5. V crunch right

Ideas for Improving Your Physical Fitness

Reaching your fitness goals can be a daunting project if you do not have good information open to you. There exists a lot information and facts available, you could possibly truly feel a little unclear about where to start. Fortunately to suit your needs, the most effective recommendations are collected right here and you can study them listed below.

Bouncing jacks really are a vintage calisthenic physical exercise that you can do. All you want do is leap and separate your hands and hip and legs. Then leap once again and get back to a regular standing up position. Continue doing this about 20 to 25 instances a day. If you’re a little more sporting, you are able to raise the quantity of jacks.

Select a very good pedometer to trace the actions you take. A proper goal every day is to get in 10,000 actions every day each day. Getting a pedometer will allow you to record how you are carrying out and motivate you to produce those changes to get more in. Address it such as a activity and try to overcome your greatest.

You can use video games that are specifically made for working out in order to keep your exercise routine fun and exciting. Turning exercising into a game will help you focus on having fun, enabling you to exercise longer. Paying attention to having a good time will help you to work out longer, because you won’t feel your body getting worn out.

10 Comments

  1. raquel BA says:

    That was a full body workout. Every part of me is singing. Thank you Trish and Julia!

  2. Oxana says:

    Thank you Trish and Julia! Good workout with a lot of fun moves and great format. xxx

  3. Lucy Roy says:

    Oh wow, after 2 days off, this was a much needed workout, super fun one

  4. I really liked this workout Trish and the small amrap sections for each body area!! Great job!!

  5. Anne Marie says:

    Thank you Trish for this great workout. Please call it muscles BURNOUT!!!

  6. Enjoyed this. It was a little bit of everything all rolled into one. Challenging and fun…thanks Trish and Julia!

  7. Thank you Trish! I like those workouts where there is a little bit of everything that can challenge our bodies ! 😊 I was happy when I read the breakdown this morning and it didn't disappoint me!

  8. woww i loved it thank you soo much 😘😗😙😚

  9. This was fun! Long, but nice formats. Thank you Trish and Julia. Julia, you forgot the lift AMRAP part :). I did it, and burnt a total of 560 cal.

  10. very good wo Trish, thank you! We have everything in it, all in one 😊

http://www.health-canada-pharmacy.com | http://nygoodhealth.com