Burnout | Ginny #16
Burnout
•
4m 53s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
FOR EMOM:
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 1 minute
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 20
-Set "Number of Cycles" to 1
-everything else can be set to zero
FOR 45/15 timer:
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 45 seconds
-Set "Rest Interval" to 15 seconds
-Set "Number of Sets" to 20
-Set "Number of Cycles" to 1
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 push ups,10 step up burpees, 10 squat jumps
WORKOUT:
(20 minutes EMOM, then 5 rounds 45 seconds on,15 seconds off)
20 minute EMOM: every minute, perform the following:
10 deadlifts
5 push ups
5 burpees
THEN: 5 rounds, 45 seconds on, 15 seconds off:
45 seconds Lateral lunges, 15 seconds off
45 sec Squat jumps, 15 sec off
45 sec Thrusters, 15 sec off
45 sec Body Saw, 15 sec off
REPEAT the above 45/15 four more times for 5 rounds total
X FACTOR:
Floating table top hold for as long as possible
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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-Click the settings icon (lower right hand corner)
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-Click the settings icon (lower right hand corner)
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-Click the settings icon (lower right hand corner)
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-Set "Exercise Interval" to 50 seconds
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