Upper Body #1 (Phase 2)

PERFORM THE FOLLOWING AS A CIRCUIT:

VERTICAL WALL-WALK - 5
WALL SIT - 1 MINUTE
HORIZONTAL WALL-WALK - HALF COURT
WALL-TO-WALL SPRINT
WALL BALL SMASH - 10  or  BATTLE ROPE DOUBLES - 15
WALL-TO-WALL BEAR CRAWL
WALL PLANKS (Knees to Elbows) - 20

JOG LAP
SPRINT LAP
JOG LAP

REST AND REPEAT

Abs / Cardio #1 (Phase 2)

10 MINUTES – GROUP ABS

30 SECOND BLOCKS – EACH PERSON PICKS AB EXERCISE 

GROUPS OF 3

15 ROUNDS OF THE FOLLOWING: 

1 PERSON RUNS LAP, WHILE;

1 PERSON HOPS STAIRS, WHILE;

1 PERSON DOES PUSHUPS 

CONTINUE TO SWITCH UNTIL EVERYONE PERSON IS GROUP HAS COMPLETED 15 LAPS 

COMPLETE THE FOLLOWING: 

RUN 5 LAPS – WALK 1 LAP

RUN 4 LAPS – WALK 1 LAP

RUN 3 LAPS – WALK 1 LAP

RUN 2 LAPS – WALK 1 LAP

RUN 1 LAP – WALK 1 LAP

Lower Body #1 (Phase 2)

GROUP FORMS CIRCLE TO COMPLETE CIRCUIT BELOW.  EACH INDIVIDUAL WILL PERFORM EACH EXERCISE FOR 1 MINUTE AND THEN ROTATE TO NEXT EXERCISE.

ONCE CIRCUIT IS COMPLETE - REST AND REPEAT

 

1.Burpees

2.Weighted Squats

3.Fast Feet (10 count then drop)

4.Midget Jacks

5.Battle ropes (alternating, or double whips)

6.180 Jumps

7.Band side step

8.Jump rope

9.Lateral Jump (over step blocks)

10.Kettlebell Squat Swings

Upper Body #2 (Phase 2)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT STARTING WITH 12 REPS AND WORKING DOWN TO 1 REP 

Shrugs

Chin Ups

Overhead Press

Curls

Military pushup

Alt lateral raises

Lawnmowers

Kettlebell swings

AFTER EACH CIRCUIT PERFORM

25 Jumping jacks

25 Abs (your choice)

Ab / Cardio #2 (Phase 2)

MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE

ROUND #1

LINE UP ON MAT SIDE OF GYM

SPRINT TO BENCHES

PERFORM 10 DIPS ON BENCH

SPRINT BACK TO MATS

HOLD PLANK - 30 SECONDS 

PERFORM 20 SIT-UPS

REST - 1 MINUTE 

REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS DOWN TO TEN.  

ROUND #2

LINE UP ON MAT SIDE OF GYM

SPRINT TO BENCHES

PERFORM 10 TOE TAPS ON BENCH

SPRINT BACK TO MATS

HOLD PLANK - 30 SECONDS 

PERFORM 20 HIP-RAISES

REST - 1 MINUTE 

REPEAT ABOVE, DROPPING ONE HIP-RAISE EVERY ROUND TILL GROUP WORKS DOWN TO TEN.   

REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON SPRINTS

Lower Body #2 (Phase 2)

PAIR UP WITH PARTNER FOR WORKOUT

 

ONE PERSON IN PAIR RESTS WHILE THE OTHER PERFORMS THE FOLLOWING:

 

·      THRUSTERS – 5 

·      WEIGHTED WALKING-LUNGES – HALF COURT DOWN

 

·      JANITORS – HALF COURT DOWN 

·      CALF RAISES – 10 EACH LEG 

·      PRISON CELL PUSHUP – 5 

·      JANITORS – HALF COURT BACK 

·      WEIGHTED WALKING-LUNGES – HALF COURT BACK 

 

·      THRUSTERS - 5