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Dynamic Warm-up
Then:
Quad Press +
Basic Spinal Rock +
Table Top +
Plank Push Knee
4 rounds 60 seconds per exercise. 60 seconds rest in between rounds.
Then:
Quad Hop to Ass to the Grass Squat +
Spinal Rock with Forward reach +
Springing Tripod +
Iranian Twisting Press-ups
4 rounds 60 seconds per exercise. 60 seconds rest in between rounds.
Then:
Back extensions +
Burpees +
Plank hold +
Dead Cockroaches
30 seconds per exercise. Complete 4 rounds no rest.
Then:
Bear Crawls +
Chicken Walk +
Cricket+
Frog Hops
60 seconds per exercise.
Then:
Cool down and Stretch

Warrior Creed - Ross Enamait

Warrior Creed - Ross Enamait

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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