Burnout CHRISTMAS EDITION | Zaynab #07
Burnout
•
8m 2s
NO TIMER FOR THIS BURNOUT
OPTION ONE: complete ladder once for 20-25 min workout
OPTION TWO: complete ladder twice for 40-45 minute workout
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WARM-UP:
3 rounds: 12 air squats, 12 jumping jacks, 12 dolphin push-ups
WORKOUT:
12 days of Christmas, ladder style. Starting at 1 rep, ending with 12 reps. The number next to the exercise (listed below) is the amount of reps you will complete of that exercise, working your way down the ladder until you get to 12.
FOR EXAMPLE: start with 1 burpee + tuck jump...THEN..do 2 jump squats, followed by 1 burpee + tuck jump....THEN do 3 star jumps...followed by 2 jump squats...followed by 1 tuck jump + burpee...all the way to 12.
EXERCISES:
1. tuck jump + burpee
2. jump squats
3. star jumps
4. push-ups
5. thrusters
6. alternate snatches
7. push presses
8. curtsy lunges
9. tibetan roll-ups
10. jumping lunges
11. clamshell sit-ups
12. lateral lunges
X FACTOR:
60 Bicep Curls
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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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 19 minutes
-Set "Rest Interval"... -
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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 12 minutes
-Set "Rest Interval"... -
Burnout | Zaynab #06
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"...
