MISSION WORKOUTS

FULL BODY DAY

Each set do 3x through then a cardio burst - then move to next set of exercises.

Box jumps x10

Box step ups 10 each leg

Cardio burst (4x 15 sec sprints - 30 seconds rest)  

Bicep curls 12 lbs (be sure to extend arms all the way back down)

Triceps extensions overhead (one 17.5 lb+ weight)

Cardio burst (4x 15 sec sprints - 30 seconds rest)  

Overhead walking lunges hold 2 - 10 lbs weights or one heavier. (count each leg as 1-1, 2-2, etc.)

Weighted Squat holding 2 - 10 lbs+ weights (count 3,2,1 down and 3,2,1 up)

Cardio burst (4x 15 sec sprints - 30 seconds rest)  

Push up x 10

Banded arm pull (Red or Blue band - blue harder) 10 double armed pulls - hold for 20 seconds at end

Cardio burst (4x 15 sec sprints - 30 seconds rest)  

ABS 3x through

Hip Up to leg raise - 20 reps (Lying down - hold onto something behind your head, pop hip using your abs, not momentum, then lower legs to floor - careful not to pop your lower back from the floor)

Plank - 60 seconds (ad weight to back to increase difficulty)

Side Plank - 30 seconds each side (one elbow and forearm on floor, other arm extended to the ceiling) ‘Thread the Needle’ as on video to increase difficulty.

Oblique Heel/toe Touch - 20 each side.  Lay on back with knees at a 45 degree angle.  Touch fingertips to heel with movement coming from same side oblique