WOD: MMA SERIES (WORKOUT 4/50) -GPP WORKOUT # 1 + CORE WORKOUT # 2-

18 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

GPP WORKOUT # 1

30 (s) Burpees

30 (s) Jumping Jacks

30 (s) High Knee Dumbbell Press (5-10 LB DUMBBELL)

30 (s) Shadow Box

REPEAT X 5 ROUNDS (10 MINUTES TOTAL) NO REST IN BETWEEN ROUNDS 

 

………………………..REST 5 MIN……………………………….

CORE WORKOUT 2:

  • STANDING WHEEL ROLL OUTS…………….  X 5 REPS
  • V-UPS ……………………………………………………..X 15 REPS
  • DECLINE RUSSIAN TWIST……………………..X 10 REPS (PER SIDE)
  • BACK EXTENSION ………………………………….X 12 REPS
  • HIGH REP BICYCLE CRUNCH ………………..X AMRAP (AS MANY REPS AS POSSIBLE)
GO THROUGH ALL EXERCISES BACK TO BACK WITHOUT REST… THIS COUNTS AS ONE ROUND…. COMPLETE 3-5 ROUNDS TOTAL RESTING NO MORE THAN 60 (S)

VIDEO LINKS:

RESULTS:

  • WORKING FOR 10 MINUTES STRAIGHT WAS TOUGH 
  • GOOD COMBINATION OF EXERCISES FOR THE CORE WORKOUT 
  • “QUICK AND EFFECTIVE CARDIO AND CORE WORKOUT”
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