28 July, 2019 (Sunday)

12 Stations

(Upper Body, Full Body, Lower Body – Abs and Legs)

40 seconds maximum reps 15 seconds rest 4 rounds

Coach Nathaniel

Upper Body Exercises

1. Back Crawl

2. Battlerope – Circular

3. Upright Pull to chest up down (10 Kg)

Full Body Exercises

4. Burpees with Sandbell Sandbag – Slam (3/5 Kg)

5. Dumbbell – Jumping Jack (1 Kg each = 2 Kg)

6. Skip Rope

Lower Body Exercises – Abs

7. Sandbell Sandbag – Leg Lift (3 Kg) – (push and pull towards abs)

8. Over the Cone

9. Plank – Jack (open close legs)

Lower Body Exercises – Legs

10. Lateral Shuffle

11. Medicine Ball Squat – Ball Lift Up (3 Kg)

12. Jump Over Cone