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Friday morning workout


Rowing Machine Workout   (also can be done on an elliptical)                                           
Row 5 min                                                                          
Sprint 1 min
20 squats w/hands overhead                                                                        
Sprint 1 min                                                
15 Pushups                                                                                
Sprint 1 min                                       
Hold Plank 1 min
Sprint 1 min 
20 Split lunges per side
Sprint 1 min                                                                                         
15 Glute Bridges
REPEAT   

Superset 1
Box Jumps 1 min
BOSU Burpee Pushup 12-15
REPEAT

Superset 2
Power Knee up, Tap n Touch (on box) 30 sec.
On Guard Lunges - 5-10lbs DB (lunge forward & side lift DB front & side. 10 ea. side
REPEAT   

Superset 3
Triceps Dip & Reach - on box 1-15 reps (Do a triceps dip, then lift L leg & touch toe w/R hand
Climb the Mountain - hands on box (mountain climbers) 1 min.
REPEAT  

ABS
1 Hanging Straight Leg Raise 4-6
2 Toe Touch – DB in hands, legs up, touch DB to feet 15-20
3 The Sprinter – On back, heels hovering 6” off floor. Sit up & bring knee to elbow. 20 Reps
4 Walking Lunge Plate Twist - 10-25lbs plate/DB at chest. Step & lower into a lunge while twisting DB. Step back & repeat on other side. 8-10 Reps.
5 Twisting Windmill – Lie on back, straight legs, drop legs to 1 side, then the other. 12 Reps
6 Superman Variation – Lift arms & legs 30 secs, then R arm & L leg 15 secs., switch
7 Bar Crunch – Lie on back, hold 10 lbs bar straight up above shoulders & crunch pushing bar towards ceiling. 10-15x
8 Wicked Wiper – Hang from bar, bring feet to hands then drop legs R, then L                                                                               

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