This week we focus on agility, balance, and strength drills. there is lots of core cardio and abs to create a hard physique. Please give your feedback.
Monday:
single leg deadlift 3x12
Cable rotation 3x12
One arm med ball throw 3x12
seated balance on swiss ball 3x30 sec
jump squats 3x12
Jump rope 3x60 sec
shadow box 4x3min rounds
situps 3xfailure
35 min flat run
Tuesday:
High knees 1 lap
Butt kickers 1 lap
Single leg deadlift on bosu 3x12
jump squats 3x12
One leg balance raise opposite leg to front then kick it to back 3x12
lateral jumps 3x12
Forward bound to squat hold 3x12
single leg cound to single leg squat hold 3x12
Bosu squat and hold 3x12
Situps 4xfailure
1 hr hill climb
Wednesday:
Jump onto bosu and hold squat 3x12
Bosu ball single leg stand 3x60sec
5 x 1 lap sprints
calf raise 3x12
db row 3x12
jump rope 4x60sec
shawdow box 8x3min
situps 4xfailure
4x 1 lap sprints
4x 2 lap sprintnes
4x 3 lap sprints
4x 4 lap sprints
Thursday
single leg squats 3x12
power stepups 3x12
deadlifts 3x12
walking lunge 3x12
squat 3x12
bench 3x12
jumping lunges 3x12
squat thrusts 3x12
situps 4x failure
35 min flat run
Friday
Bosu tuck jump 3x12
weighted ball crunch 3x12
stability ball pushup 3x12
plyo dips 3x12
plyo pushup 3x12
jump rope 5 x 60 sec
shadow boxing 12 rounds x3 min
situps 4x failure
1 hr hill climb
saturday
4x400meters
4x800 meters
4x1000 meters
4x1500 meters
sunday REST!!
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