Super Bit*ch workout

GemmieNoWobbles
GemmieNoWobbles Posts: 398 Member
edited September 2024 in Fitness and Exercise
Hi everyone

So my personal trainer gave me this to follow - I tried to find a link to it but not sure where she got it from:

Warm up for 10 minutes on cross trainer / elliptical or running

Do each of the following for 30secs with a 5-10 second rest between each exercise

Set 1:
Speed squats (as many as you can in 30 seconds)
http://www.youtube.com/watch?v=N-Cr4CNFLEc

10 sec rest

Renegade Row (PT said to do one arm at a time, i.e. do left first, you will do the right in the next repetition of the set) - as many as you can;
http://www.youtube.com/watch?v=WPLAYOFltzE&feature=related

Repeat the above 4 times (alternating the arms on the renegade row)

1 minute recovery

Set 2
Mountain climber
http://www.youtube.com/watch?v=DHjdc2QVRUQ
, OR burpies, as many as you can
http://www.youtube.com/watch?v=c_Dq_NCzj8M

10 second rest

X-Climber (as many as you can)
http://www.youtube.com/watch?v=dsiZiSs30O8

Repeat the above 4 times

1 Minute rest

Foward / back lunge (do one leg per 30 seconds)
http://www.youtube.com/watch?v=nRFgO9ofC2M&NR=1

Press-ups (as many as you can for 30- seconds)

Repeat the above 4 times

1 Minute rest

Jump squats (as many as you can in 30 seconds)
http://www.youtube.com/watch?v=LjY25jL_avs&feature=related

High knees (as many as you can in 30) on the spot
http://www.youtube.com/watch?v=aH4HVrUPY8s&feature=related

Repeat the above 4 times
1 minute rest

FINISHER
1 pressup, 9 squat jumps
2 pressups, 8 squat jumps
3 pressups, 7 squat jumps
4 pressups, 6 squat jumps
5 pressups, 5 squat jumps
6 pressups, 4 squat jumps
7 pressups, 3 squat jumps
8 pressups, 2 squat jumps
9 pressups, 1 squat jumps

It HURTS!!

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