Burnout | Zaynab #03 (NEW)
Burnout
•
5m 3s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 24 **change to 20 for the second part of the board**
-Set “Recovery Interval” to 30 seconds
-Set "Number of Cycles" to 1
-Set “Cooldown Interval” to 0
-everything else can be set to zero
For second half of the workout, change Number of Sets from 24 to 20 and keep everything else the same
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WARM-UP:
3 rounds: 10 air squats, 10 reverse lunges, 10 push-ups
WORKOUT:
(4 times through: 50 seconds on, 10 seconds off)
50 seconds on, 10 seconds off:
1. Thrusters
2. Snatches (right)
3. Snatches (left)
4. Staggered Deadlift (right)
5. Staggered Deadlift (left)
6. Burpees
Repeat the above (1-6) 3 more times.
*30 second break*
THEN: 4 times through, 50 seconds on, 10 seconds off:
7. Skaters
8. Push-ups
9. Reverse Lunges
10. Split Squats
11. Alternating V ups
Repeat the above (7-11) 3 more times
X FACTOR:
50 Burpees
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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