Cardio
Warm up: 250 high knee jump ropes (125 reps each leg)
Push up claps: 10 reps
Monkey squats: 20 reps
Complete 3 sets of each movement and then proceed to sprints.
**complete five (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
(example: 30 seconds on/ 10 seconds off at speed 10.0mph. 0% incline.)
Mountain climbers: 25 reps each leg
Speed skater burpees: 15 reps each side
Complete 3 sets of each movement and then proceed to 250 jump ropes.
Lateral shuffle squats: 10 reps each side
Jump tucks 15 reps
Complete 3 sets of each movement and then proceed to sprints.
*complete five (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
Example: 30 seconds on/ 10 seconds off at speed 10.0mph. 0% incline.)
Seated kobes: 15 reps each leg
V-sit twists: 15 reps complete 3 total rounds of this circuit.
Complete 3 sets of each movement and then proceed to 500 jump ropes.
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