FREE WR GYM WORKOUT
Warm Up
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 seconds of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
SPLIT 1 (Explosiveness)
Single Leg Hang Cleans 5 sets of 10-12 reps (each side)
Superset with (exercises performed back to back)
Half Bosu Ball Split Squats (single leg plant leg is on bosu ball)
5 sets of 8-10 reps each side
1 minute 30 seconds rest in between each set
1/4th Squats 5 sets of 8-10 reps (emphasize explosion on the way up
Superset with