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Maniac Monday

December 5, 2016

  • Warm up with the following
  • 1min mountain climbers
  • 1min plank jacks 
  • 1min knee pull ins or v ups 

25 deadlift to press

25 each lunges 

25 kettle bell swings

    Repeat 3x

  • 10pull ups 
  • 7min bike/spin fast standing no booty resting on the seat
  • 1min skaters

20 walkouts to plank with shoulder taps

20 up down planks

20 pikes

20 side to side planks 

  • 3min knee highs 
  • 1min KB swings
  • 1min jump jacks 

25 front load squat

25 side lunge with tap to floor

25 leg extensions 

25 back extensions or supermans 

    Repeat 3x

  • 1 min calf raises 
  • 1min sumo squats with calf raises
  • 1min burpees 

Make sure you are hydrating and getting the appropriate nutrients 

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