Cardio Chaos
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
3 min each station – on whistle
A. row – reverse fly
B. bear crawl-med ball slam
C. spin up-downs
D. jab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs
1x
20W-10R
A. primal sprint
band reverse squats
4x
20W-10 R
B. reverse lunge w med ball twist
windmill slam
4x
20W-10 R
C. snow angles
half burpee
4x
3 min
A. row – reverse fly
B. bear crawl-med ball slam
C.spin up-downs
D. ab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs
1x
Everybody hit the turf
beat the 20-10 https://youtu.be/gHJWNntk9hU
20 sec double crunch
10 sec to get up and go 5 yards and back
4x
LIFT
30 med ball inner thigh squeeze
8-12 box squats
4x
10-12 Nordic pop up https://youtu.be/SanfnrnLxyM
12 band resisted step ups R-L
3x
go till 1-2 reps short of failure rest 30 sec repeat round
band/dumbbell bench press https://youtu.be/IQX_ZiHNUyM
4x
20 leg lift- 10 decline sit up
8 kb tricep ext 5-5 cadence
21’s curls
3x
Day 2
8-12 weighted bench Dips
20 leg lift- 10 decline sit up
4x
12-15 reverse fly on decline
8-12 band /db row R/L https://youtu.be/aHZP2krOssQ
3x
8-12 military press superset w 8-12 band Y press
8-12 behind neck pullups
4x
50 weighted back ext
