Heavy Weight Workout 5x5 by Christine Comeau скачать в хорошем качестве

Heavy Weight Workout 5x5 by Christine Comeau

Heavy Weight Workout 5x5 Go Heavy: by Christine Comeau Perform 5 reps of each strength move with a challenging weight repeat the same move for 5 sets. In between sets perform 45 secs of cardio. (Ex: 5 bicep curls, 45 sec jugglers, 5 bicep curls, 45 sec jab/cross, 5 bicep curls, 45 sec switch kicks, 5 bicep curls, 45 sec clap jacks, 5 bicep curls)    Heavy, Med light weights Ball 16” elv sliders Round 1: Bicep curl 1. Jugglers 2. Jab, cross, jab, bob and weave 3. Switch kicks 4. Clap jacks (clap in front and behind) Round 2: Squat (front load) 1. High knee skip 2. Squat in/out 3. LL hop in box (Jump rope- LL) 4. Lunge back + jack knife Round 3: SA Row (Bent over row) 1. Lateral high knees drop and pop (Standing mountain climbers) 2. Jab, cross, hook, upper + 3 switch feet 3. Plie hop + side kicks (Side kicks) 4. Plank jack and star jump (Star jumps) Round 4: Military press up 1. Heismans 2. elbow strike x 2, hook, knee x2 3. Prisoner jacks 4. Touchdown + front kick Round 5: Bulgarian (5 per leg) 1. High knees 2. Double jab, cross, jab, squat down (dodge) 3. Front kick + back kick 4. Cross jacks Round 6: Weighted V-ups 1. Lateral speed skaters- jump for length and toe touch 2. Stance jack (opp hand to opp toe touch jacks) 3. RL hop in a box (Jump rope- RL) 4. Touchdowns Round 7: Tricep extension 1. Mtn climbers on sliders 2. Regular jump rope 3. Squat jump + switch lunge 4. Speed SL lateral hops Round 8: Clean and press 1. High knee toe taps (Butt kickers) 2. Skaters “X” formation 3. sit back in chair pose + tuck 4. Touch downs + three lateral runs Leg burnout: 12 weighted box jumps (step ups) 12 weighted plie squats 50 bodyweight squats (no break) 12 deadlifts 12 good mornings 50 curtsy lunge pulses (per leg) 12 Hamstring curls on ball 12 hip thrust on ball 50 bodyweight bridges (no break) 12 single leg weighted calf raises 12 stationary lunges + kick (per leg) 50 calf raises Burn out AMARP 8 Minutes: 15 speed skaters,  12 switch lunges,  10 heavy squats,  8 decline tricep push-ups, 5 star burpees, 1minute plank 3 way knee tucks