Start the clock by Christine Comeau + Manmaker Burnout by Laurie N скачать в хорошем качестве

Start the clock by Christine Comeau + Manmaker Burnout by Laurie N

Support me and this channel on Patreon: https://www.patreon.com/user?u=4395157 Follow me on Instagram:   / fitbodybyjulia   Start the clock by Christine Comeau + Manmaker Burnout by Laurie N This workout is done with a continuous timer. Each set has a Triplet x2, 40 sec cardio, 40 sec ab, and then 30 seconds rest before the next set starts. Each set is designed to have minimal equipment changes so you can move quickly through. (50:5:50:5:50:10:50:5:50:5:50:10:60:10: 40:30) x 6 =48 minutes HIIT heavy med light weights ball 20” elv bosu warm UP 1. walk out pushup 2. runners lunge 3. jumping jacks 4. butt kickers 5. frog pumps 6. squat butt up Set #1 heavy weights-24” Elv 1. Fwd lunge step up rev lunge (switch legs 2nd round) 2. Chest press + leg lifts 3. Deadlift + Rev lunge Cardio: high knees Ab: wall pike + shoulder tap + glute raise (1 shoulder tap then 1 glute raise) Set #2 (Equipment- sandbag, elevation, ball) 1. Hip thrust + 3 count hold 2. Decline push up burpee + deadlift at the top 3. Clean and press + plank thruster Cardio: high knee toe taps Ab: feet on ball + knee in + pike + toe tap Set #3 (heavy weights- + Bosu) 1. bulgarians + deadlift + SL push up (switch legs second round) 2. Tricep push up on weights + frog plank hop + sumo DL 3. Squat butt to bosu pulse and press Cardio: mountain climbers Ab: shoulder taps feet on the flat side of the bosu Set #4 (heavy weights-) 1. Twerknado burpee 2. Suitcase deadlift + bent over row 3. Sumo squat + weight on legs for alternating calf raises (in squat) Cardio: jugglers Ab: Russian twists Set #5 (heavy weights- 15 lbs) 1. Squat jump + hammer curl + squat jump jump + wide curl 2. Alternating SA lateral raise + lunge (1/2 a traffic director) 3. SL reverse grip push up + jump in + tricep kickback Cardio: prisoner squat jacks Ab: Left gladiator get ups Set #6 (heavy weights- 24 lbs) 5 x5 sets- alternate two moves 5 reps 1. 5 push ups + 5 around the worlds 2. 5 R SA snatches + 5 L SA snatches 3. 5 clean and presses + 5 deadlifts Cardio: doubled up burpee (two pushups, plank hops, and jumps) Ab: Right gladiator get ups Manmaker add-on Burnout Challenge : Do as many add-ons as you can in 8 minutes. * I will only use 12 lbs* 1. 1 manmaker 2. 2 jump tucks 3. 2 back flys 4. 2 jump squats 5. 2 lateral raises 6. 2 quadzillas 7. 2 tricep kickbacks 8. 2 star jumps 9. 2 front raises 10. 4 split lunges 11. 2 bicep curls 12. 2 box jumps 13. 2 upright rows 14. 4 jugglers 15. 2 Spiderman Pushups