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Body Weight Metabolic Conditioning Monday 17-5-2010

Body Weight Metabolic Conditioning – After Burn

Dynamic Warm-up
6x Table Top (from seated hover position) +
6x Push Plank (kneeling) +
6x Spinal Rock with a Kick +
6x Quad Press-up
6 reps of each exercises to be completed in 60 seconds. Rest time is the remaining time left within that 60 seconds. 20 minutes of total work.
Tabata Protocol
Gate Swing
Plyo Press-up
Floor L-Hold
Donkey Kick + Burpees/Bastards Combo

20 seconds Side Plank
10 seconds rest
20 seconds Press-ups
10 seconds rest
20 seconds Side Plank
10 seconds rest
20 seconds Press-up Hold
Repeat 2x
Cool down and Stretch

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Valentine Rawat
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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