Explosion Metabolic Conditioning Workout Monday 16-8-2010

High Intensity Interval Training – This is a training that you can increase or decrease your intensity depending on your current fitness levels. Remember not to over do it. Even when shifting lights weights (e.g. in the afternoon session) it will destroy you. Know your limits and push them but do not destroy yourself.

Morning Session
20x Inverted Ring Rows (10 elbows in & 10 face pull elbows wide) +
45 seconds Swings +
15 seconds rest
5 sets
Then:
20x KB Rack Walking lunges +
45 seconds Rope udulation +
15 seconds rest
5 sets
Then:
25 meters x Sled backward Sprints +
20x Press-ups +
Rest 30 seconds
5 sets
Then:
10x Windmills (5 each side) +
30x Russian twists +
60 seconds Plank
3 sets
Then:
Cool down

Afternoon Session:
Mobility Warm-up 15 minutes
BB Complex
Bent Over Rows +
High Pulls/Upright Row +
Single Leg DL L +
Single Leg DL R +
Military Press/Push Press +
Split Squats Left leg front +
Split Squats Right leg front +
Good morning +
Push Press from Back +
Kneeling Rollouts+
60/90 seconds rest
8 reps per exercise x 5 sets
Then:
Cool down

Evening Beginners Group Session:
Dynamic Mobility Warm-up
Then:
Tabata:
Split Squat (add jumps to increase intensity)
Press-ups
Bastard Burpees
Quad Press-ups (add jumps to increase intensity)
Push Plank
Burps
Crab Walks
Bear Crawls
Mountain Climbers
Plank Hold
Then:
Cool down & Yoga Sun Salutation