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jtprince/Speed Workout #1.md

Last active February 13, 2021 19:29
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A workout with descriptions of
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Speed Workout #1.md

Speed workout

Complete as fast as possible, rest as needed.

Warmup

  • 50 Jumping Jacks
  • 25 Wall sit military press
  • 40 Crunches
  • 20 EC leg crossover (flat on back, then cross over one leg)
  • 5 tummy supermans
  • 15 tummy -> back pulls [need to find video]
  • [2x] (5 right, 5 left) fire hydrants

Intensity

  • 80 EC high knees
  • 80 EC butt kickers
  • 30 pushups
  • 20 squat to stiff leg
  • 20 EC lunges

Strength and tone

  • 20 EC curls (with dumbbell in each hand)
  • 50 EC bicycle crunches
  • 20 shoulder taps
  • 15 (repeat both sides) side plank raises
  • 20 standing military press (with dumbbell in each hand)
  • 30 squat jumps (snowboard stance?)
  • 20 EC scissor raises
  • 20 V sit crunches

Appendix

HC = hard count (1 = full cycle of both left and right movement)
EC = easy count (1 = just one movement)

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