Burnout | Sophie #10
Sophie
•
5m 34s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 6 minutes
-Set "Rest Interval" to 90 seconds (this will be your "push")
-Set "Number of Sets" to 6
-Set "Number of Cycles" to 1
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 good mornings, 10 push ups
WORKOUT:
(36 minute ladder broken up by a 90 second "push" every 6 minutes. Ladder = 4 reps of each exercise, then 6 reps, then 8 reps, 10, 12, 10, 8, 6, 4... etc)
6 minute ladder:
1) Scissor squat jump
2) Deadlift to front squat
3) Squat with single arm overhead press (right)
4) Squat with single arm overhead press (left)
5) Push up to 1/2 burpee
6) Push press
THEN: 90 second push of exercise #1
After 90 second push, repeat six minute ladder picking up where you left off. Second "push" will be exercise #2, third "push" will be exercise #3, etc until you finish a final 6 minute ladder and end with a 90 second "push" of exercise #6 (push press).
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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