countdown - freemotionacademyfreemotionacademy.com/wp-content/uploads/2015/06/countdown.pdf ·...
TRANSCRIPT
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Plank Mountain Climbers
Supine Swimmers
Tricep Extenstions
Squat Jumps
One Leg Kettlebell Squat
Lat Row
Stir the Pot
Push-Ups
Forward Jump Lunges
Bicep Hammer Curls
Rip:60 Suspension System
Rip:60 Suspension System
100
70
60
50
40
30
20 (10/Side)
10/Side
21% 2.0
90
80 Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System
Rip:60 Suspension System, Kettlebell
PROGRAM: Perform each exercise for the listed amount of reps or time interval before moving to the next exercise. Make sure to warm up properly with dynamic movements and light cardio before attempting this workout.
WARM-UP: Start with foam rolling and dynamic warm-up.
COUNTDOWNDURATION: APPROXIMATELY 45 MINUTES
DETAILS: If you are tired of the same old workout routines and need to change things up, try this fun full-body countdown workout and challenge yourself with high repetition strength exercises and cardio.
REPS/TIME EQUIPMENT % INCLINE SPEED
Rear Delt Fly 1 Minute Rip:60 Suspension System
Incline Trainer 5 Minutes Incline Trainer