Tuesday Dec 4th – LP Boomers

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Balance & Agility (10 mins)

1 set – 40:20 (Work for 40sec rest for 20sec)

  • Walkout Push-ups

  • Glute Raises

  • Around the World Lunges (Front, Side, Back)

  • Side Shuffle

  • Spider Lunges

  • Karaoke

  • Squat Jacks

  • 1-Leg Balance

Part 3 – Strength (15 mins)

Chase Your Partner – 4-5 Sets for both Upper & Lower Body Burns.

Upper Blast

  • Med Ball Alt. Slams – 6e/arm

  • Bench Dips – 12 reps

  • DB Hammer Curl – 12 reps

Lower Burn

  • Step-up w/ Knee Drive – 6 reps/leg

  • MB Squat Pulses – 12 reps

  • Banded Forward/Backward Steps – 12 reps/leg

Part 4 – Conditioning (15 mins)

3 – 6min Stations. LEAPFROG!!!

Station 1:

  • 30 Air Squats

  • 6 Burpees or 10 Modified

  • 10 DB Curl & Press

Station 2:

  • 30 Wall Balls

  • 15 KB Swings

  • 6e MB Lunges

Station 3:

  • 8 Calorie Bike/Row

  • 3 Lengths

  • 15 Plate Thrusters

Part 5 – Core (10 mins)

KB Plank Touches – Pyramid

  • 10e – 8e – 6e – 4e – 2e

    • Back & forth w/ partner (back up if you have time)