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  • Writer's picturemarcus watson
    • May 25, 2020
    • 1 min read

Workout 11

Updated: Aug 3, 2020



1. Superman-Perform 12 reps with 1 second pause at top

https://www.youtube.com/watch?v=AAtoS4K905o

2 Squat to walkout-Perform 10 reps

https://www.youtube.com/watch?v=Q_83QZdSySM

3. Jumping jacks-Perform 20 reps

Complete 2 rounds


 

Perform 30 seconds on and 15 seconds off for each of the following movements

A1.Bodyweight plank row

https://www.youtube.com/watch?v=BLr2mE19yd4

A2.Bodyweight Squats

https://www.youtube.com/watch?v=gzMAxLb3R0o

A3.Bodyweight alternate lunges

https://www.youtube.com/watch?v=3OIojYwfaFc

A4.Skaters

https://www.youtube.com/watch?v=OrTi5cPSRQA

A5.High Knees

https://www.youtube.com/watch?v=IaRl1g_lzCg

A6.Pushups

Perform 3 rounds


 

Long lever plank-Perform 15-30 seconds

https://www.youtube.com/watch?v=Aobv3Nc-z5o

Mountain climbers-Perform 30 seconds

https://www.youtube.com/watch?v=LvWGEJGyDLg

Perform 2-3 rounds


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Complete 5 rounds as quick as possible. 10 reverse lunges each leg 8 shoulder taps each arm https://www.youtube.com/watch?v=MsY4pMV9TDU 6 pushups 4 forward lunges each leg 2 walkouts https://www.youtu

Complete 2 rounds of the following movements Step throughs- Perform 8 each side https://www.youtube.com/watch?v=-qzzWcbexYY Superman- Perform 10 with a 1 second pause https://www.youtube.com/watch?v=A

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