hangtightwmarc:

new new new.. yep.. I know you want to get in great shape so try this workout.. only 13 min!!!

Plyomeric Week: Cardio & Strength Workout Day4! (by HangTightwMarC)

Workout Description:
Set Your Interval Timer For:
16 Rounds
10 Sec Rest
40 Sec Work
*This is a high intensity workout, and you are to complete as many reps as possible for each interval set. On each 10 second break record your reps for each exercise.

…Exercises
Run-Around Suicides run around all 4 hurdles/objects = 1 Rep
Back Extensions
Side Tri-cep Pushup- alternate arms for your pushups after each set, see below for further details.

…Detail
10 Sec Rest
40 Sec Run-Around Suicides

10 Sec Rest
40 Sec Back Extensions

10 Sec Rest
40 Sec Run-Around Suicides

10 Sec Rest
40 Sec Side Tri-cep Pushup Right Arm

10 Sec Rest
40 Sec Run-Around Suicides

10 Sec Rest
40 Sec Back Extensions

10 Sec Rest
40 Sec Run-Around Suicides

10 Sec Rest
40 Sec Side Tri-cep Pushup Left Arm

..Cont these exercises in this order until the final timer beeps