WORKOUT THREE

Workout overview

RestSets
1. Line drill
2. Burpees
3. Pistol squat
4. Base runners
5. Heel taps
6. Moving plank
30 secs
1 min
30 secs
30 secs
30 secs
30 secs
4 sets

Warm-up (4 min)

Neck bridges10 ea direction
Down dog30 sec
Cobra30 sec
Standing butterfly30 sec
Standing pike30 sec
Standing arch30 sec

1. Line drill: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec45 sec1 min1min 15 sec

2. Burpees: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
5678

3. Pistol squat: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
3 ea4 ea5 ea6 ea

4. Base runners: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
10 ea12 ea14 ea16 ea

5. Heel taps: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
10 ea12 ea14 ea16 ea

6. Moving plank: 4 sets with 30 sec rest
Week 1Week 2Week 3Week 4
30 sec40 sec50 sec60 sec
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first

Cool-down

Cobra stretch1 min
Scared cat1 min
Pike 1 min
Side lunge1 min

About Me