RESET Day 10 1MORESLAB Time: 30 Minutes Equipment: KB, DB, SlamBall R1: Complete each exercise for a 3-minute Tabata by setting your interval timer for 24 rounds of 20/10 (6 rounds per exercise)å R2: Complete each exercise for a 2-minute Tabata by setting your interval timer for 16 rounds of 20/10 (4 rounds per exercise) R3: Complete each exercise for a 1-minute Tabata by setting your interval timer for 8 rounds of 20/10 (2 rounds per exercise) – 1. Squat Curl Press( Squat to press) 2. Wide Burpees to reverse power jack 3. Double bicep Curl Punch/low slam sh, extension 4. Press Ups/ Suicide press ups
Author: michaelolsenus
Hi I am Michael Olsen,37 years old from New Jersey,NJ,USA,working on SEO and Web Designing from the last 6 years.Here I am sharing special tips about it.
Day 9 Reset
RESET DAY 9 Time: 30 Minutes Equipment: dumbbells, k-bell, slam ball Complete each exercise for 1 minute x 2-rounds straight through by setting your interval timer for 20 rounds of 60 work, 15 rest. 1. Plyo Jacks 2. Sprinter High Knees 3. Star Jumps 4. Weighted side shuttle 5. Single Hop Overs (k-bell/slamBall) 6. Reverse Power Jacks 7. Figure of 8 (2 markers) 8. Floor to Sky Jumps 9. Standing squat to single leg crunch
Day 7 Reset
Time: 30 Minutes Equipment: K-bell Complete each exercise for 1-minute x 4 rounds by setting your interval timer for 20 rounds of 60 work, 10 rest. 1. M-Climbers( 20 then 5 plank jacks ) 2. Sit-ups 3. K-bell Swings/Slams 4. Squat Thrust to press up 5. Burpees/power jacks Optional Finisher: Complete 50 shuttles moving sideways as fast as you can. It’s very challenging. Optional Finisher: Complete kettlebell swings/slams for a 4-minute Tabata. During each 10 second rest period, complete either. • 1 Burpee (with the push-up) • 2 Burpees (with the push-up) • 3 Burpees (with the push-up)
Day 6 Reset
Day 6 Reset Course 1MOREFOCUS Time: 30 Minutes Equipment: K-bell Complete the following drill straight through by setting your interval timer for 20 rounds for 1-minute work, 10 seconds rest. Complete exercise 1 for 1-minute work, 10 rest x 5 rounds. Complete exercise 2 for 1-minute work, 10 rest x 5 rounds. Complete exercise 3 for 1-minute work, 10 rest x 5 rounds. Complete exercise 4 for 1-minute work, 10 rest x 5 rounds. – 1. K-bell Squats 2. Bodyweight Lunges 3. Reverse Power Jacks 4. Weighted Shuttles with Side lunge Optional Finisher 1: Fast toe taps on the spot at 100% effort for a 4-minute Tabata. It’s a lot harder than you think. But you’ve got to give it 100%. – Optional Finisher 2: Hold the low squat position for 4 -minutes. Each time to stand up to rest, complete 5 burpees (or touch your toes 5 times ) then immediately assume the low squat position.
5 Minute legs challenge
Reset day 5
Reset Course Day 5: 1moreTabatamrap Time: 30 mins Exercises 1. Slams 2. Slam Burpees 3. Clap Press Ups(Knees ok ) 4. Release Squat Thrusts (with Weight) 5. Press Up Burpees/burpees 6. Plyo Jacks Round 1: Complete each exercise for a 3-minute Tabata by setting your interval timer for 24 rounds of 20/10. Round 2: Each player chooses their 3 favourite exercises from the 6. 10 reps of each exercise is 1 round. Players have 8-minutes to complete as many rounds as you can. The goal is 5 rounds or more. Players that fail complete a forfeit of 20-burpees.
Deep stretch 10 6th Jan
30 min deep stretch to improve mobility, reduce pain injury prevention…
source https://morerepuk.weebly.com/blog/deep-stretch-10-6th-jan
1MOREDay
Tuesday 45 MIN HIIT
Day 30 Transformation
Day 30: Workout 30, Tue, Nov 30th (21) Time: 24 Minutes Equipment: Interval timer, k-bell slam ball Complete each exercise for 40 work 20 rest x 4 rounds straight through by setting your interval timer for 24 rounds of 40/20. During each 20 second rest period complete burpees. The goal of the challenge is to hit 100 burpees before the challenge is over. – 1. Hand Release Press-ups/press ups 2. 5 Star Jumps then 5 jumping jacks repeat 3. DB Chest Press heavy or Wide press Ups 4. 20 Sprint Mountain Climbers 10 Squat Thrusts repeat 5. DB Alternate Curl Press or kneeling Slams 6. Switch Stance 180 turn jump squats And a bit of fun for the optional finisher Optional Finisher : Play the song Memories by David Guetta https://www.youtube.com/watch?v=BQquk_dgMjs. – During the song complete squats or reverse power jacks 1. Each time you hear memories complete 6 push-ups 2. Each time you hear hey hey or yeah yeah complete 1 burpee 3. Each time you hear ‘it’s getting late but I don’t mind’ complete 2 squat jumps. – Note: Hey hey and yeah yeah repeat very close together. – • Memories repeat 4x • Hey hey repeats 12x • Yeah yeah repeats 12x • It’s getting late but I don’t mind repeats 8x
source https://morerepuk.weebly.com/blog/day-30-transformation
Michael Olsen 