BADASS Dash Workout Guide By SNAP FITNESS – Week of March 23, 2014

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  1. Warm-up: Light jog for 5 minutes then two rounds of 10 squats, 10 toe touches, and 10 push-ups.
  2. Complete as many rounds as possible of the following in 20 minutes:
  • 10 DB Bent-over Row
  • 15 Mountain Climbers (each side)
  • 10 DB Push Press
  • 15 Jumping Jacks
  • 10 Goblet Squats
  • 15 Burpees
  • 10 DB/KB Swings
  1. Superset (complete both movements before resting :45-:60 seconds) x 3
  • 12 Lat Pulldowns (or pull-ups)
  • 15 Dips (can be bench dips, assisted dips, etc)
  1. Myotatic Crunches (Sitting at the edge of a BOSU Ball, raise your arms above your head and slowly lower your body towards the ground. Once at the bottom position, stretch your arms out as far as you can for 2 seconds before returning to the starting position)
  2. Superset x 3
  • 12-15 Leg Curls
  • 12-15 Leg Extension

2014-04-14T10:24:08-04:00