The 45' Burner
Dynamic flow - important to open up your hips, lower back and ignite proper breathing
Think about down dogs, deep squat holds with hips raising up and down and lowering through Hindu press ups.
2 Round Flow
12 squat to overhead squats - 10 Press ups - 8 Lunges e/ -
6 Bear crawls- 4 Squat jumps - 2 Burpees
STRENGTH SET 1 4 ROUNDS
15 Kettlebell swings
7 Single arm squats e/s
7 Single leg deadlifts
15 Press ups
SET 2 12-9-6 Complete 12 reps for each then 9 then 6 back to back
Weighted Reverse Lunges (on each side)
Spider press ups
INTENSITY ROUND 21-15-12 21 of each then 15 then 12.
Alternate body weight lunges (or weighted)
V Sit ups
Any questions give us a shout, all exercises here can be explained and found on Youtube
Have fun team!