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

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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
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)

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

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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.

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  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 😊

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