Workout 1: Benchmark Workout€¦ · Bikini body workout series. Perform 15 -12 reps of each...
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Workout 1: Benchmark Workout Workout 2 Perform as many rounds as possible in 20 Minutes. Your score is the total number of repetitions you completed. 5 Burpees 10 Push Ups 15 Air Squats Record your score: ___________ Set Timer to 30 second rounds of work, with 30 second rounds of rest Lunges Push Ups Skipping Deadlifts Bent Over Row Skipping Medicine Ball Crunch Skipping Record the weight you used in the boxes below Beginners: 3 Rounds Advanced: 5 Rounds Bikini body workout series Bikini body workout series
Transcript of Workout 1: Benchmark Workout€¦ · Bikini body workout series. Perform 15 -12 reps of each...
W o r k o u t 1 : B e n c h m a r k W o r k o u t
W o r k o u t 2
Perform as many rounds as possible in 20 Minutes. Your score is the total number of repetitions you completed.
5 Burpees10 Push Ups15 Air Squats
Record your score: ___________
Set Timer to 30 second rounds of work, with 30 second rounds of rest
Lunges
Push Ups
Skipping
Deadlifts
Bent OverRow
Skipping
Medic ineBall Crunch
Skipping
Record the weight you used in the boxes below
B e g i n n e r s : 3 R o u n d sA d va n c e d : 5 R o u n d s
Bikini body workout seriesBikini body workout series
W o r k o u t 3Beginners: 3 RoundsAdvanced: 5 Rounds
10 Shoulder Press
15 Kettlebell Swings
30 S ingle Skips
W o r k o u t 4
D e s c e n d i n g L a d d e r
( D o 1 0 r e p s o f e a c h e x e r c i s e , t h e n 1 ,2 ,3 ,4 ,5 ,6 ,7 ,8 ,9 )X 1 0 ( F i r s t r o u n d i s 1 0 0 r e p s )
Skipping Push Ups Air Squats Sit Ups
W o r k o u t 5B e g i n n e r s : 2 R o u n d sA d va n c e d : 4 R o u n d s
25 Kettlebell Swings
25 Push Ups
25 S ingle Skips
25 Lying Leg Raises
Record the weight you used in the boxes below
Record the weight you used in the boxes below
Record the weight you used in the boxes below
Bikini body workout series
Complete 10 reps of each exercise, taking a short break (45 -30 seconds rest) in between each set.
W o r k o u t 6
W o r k o u t 7
B e g i n n e r s : 2 R o u n d sA d va n c e d : 4 R o u n d s
B e g i n n e r s : 3 R o u n d sA d va n c e d : 5 R o u n d s
Walking Lunges
Kettlebell Upright Row
Lying Leg Raises
Skipping
Deadlifts
Push Ups
Straight Arm Crunch
Mountain Cl imbers
Step Ups Burpee Push Ups Shoulder Press Superman V S it Kettlebell Swing Bent Over Row Side Lateral Raises Skipping Leg Raises
Record the weight you used in the boxes below
Record the weight you used in the boxes below
Bikini body workout series
Perform 15 -12 reps of each exercise.
Perform 15 -12 reps of each exercise.
W o r k o u t 8
W o r k o u t 9
B e g i n n e r s : 3 R o u n d sA d va n c e d : 5 R o u n d s
B e g i n n e r s : 3 R o u n d sA d va n c e d : 5 R o u n d s
Record the weight you used in the boxes below
Record the weight you used in the boxes below
Push Ups Dumbbell Bent Over Row Mountain Cl imbers Bicycle Crunches Dumbbell Shoulder Press Lateral Raise Jumping Jacks Medic ine Ball Crunch
Kettlebell Swings Superman Burpees Lying Leg Raises Ball Squat Deadlifts Skipping Straight Arm Crunch
Bikini body workout series
Descending Ladder10 reps of each, 1 ,2 ,3 ,4 ,5 ,6 ,7 ,8 ,9X 10 (First round is 100 reps)
W o r k o u t 1 0
Record the weight you used in the boxes below
Push Ups Kettlebell Swings Skipping
Descending Ladder10 reps of each, 1 ,2 ,3 ,4 ,5 ,6 ,7 ,8 ,9X 10 (First round is 100 reps)
W o r k o u t 1 1
W o r k o u t 1 2 : R e -T e s t B e n c h m a r k W o r k o u t
Record the weight you used in the boxes below
Bent Over Rows Deadlifts Skipping
Perform as many rounds as possible in 20 Minutes. Your score is the total number of repetitions you completed.
5 Burpees10 Push Ups15 Air Squats
Record your score: ___________
Bikini body workout series
