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  • Workout3 PDF

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    Kosar
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    This workout document outlines a 45-60 minute full body workout requiring either a washcloth or sliding discs as equipment. It includes a 5 minute jog on a treadmill or light outdoor jog followed by 3 sets each of various bodyweight exercises like hip twist jumps, cross leg pikes, half jacks, planks twists, and hamstring slides. It concludes with 3 sets combining exercises like running in place with ankle weights, human saws, and inner thigh circles with ankle weights.

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    This workout document outlines a 45-60 minute full body workout requiring either a washcloth or sliding discs as equipment. It includes a 5 minute jog on a treadmill or light outdoor jog followed by 3 sets each of various bodyweight exercises like hip twist jumps, cross leg pikes, half jacks, planks twists, and hamstring slides. It concludes with 3 sets combining exercises like running in place with ankle weights, human saws, and inner thigh circles with ankle weights.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    83 views1 page

    Workout3 PDF

    Uploaded by

    Kosar
    This workout document outlines a 45-60 minute full body workout requiring either a washcloth or sliding discs as equipment. It includes a 5 minute jog on a treadmill or light outdoor jog followed by 3 sets each of various bodyweight exercises like hip twist jumps, cross leg pikes, half jacks, planks twists, and hamstring slides. It concludes with 3 sets combining exercises like running in place with ankle weights, human saws, and inner thigh circles with ankle weights.

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    © All Rights Reserved
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    of 1

     

    WORKOUT​ THREE  
    Equipment needed: WASHCLOTH OR SLIDING DISCS 
    Time needed: 45 – 60 MINUTES 
     
     
    ➔ 5 MIN. ​JOG​ ON TREADMILL AT 5.0 - 6.0 ​or​ 10-15 MIN. LIGHT JOG OUTSIDE  
    or​ 3 SETS OF 2 MIN. HEEL TO BUTT JOGGING IN PLACE 
     
     
    3​ SETS
    ➔ 50 HIP TWIST JUMPS 
    ➔ 12 CROSS LEG PIKES ON EACH SIDE 
     

    3​ SETS
    ➔ 50 HALF JACKS OR 2 MIN. JUMP ROPE 
    ➔ 30 PLANK TWISTS 
    ➔ 20 HAMSTRING SLIDES 
     

    3​ SETS
    ➔ 50 STEPS RUNNING IN PLACE WITH 2-3 LB. ANKLE WEIGHTS (HEEL TO BUTT) 
    ➔ 30 HUMAN SAWS WITH WASH CLOTH, SLIDING DISCS, OR BODYWEIGHT 
    ➔ 20/20 INNER THIGH CIRCLES W/ ANKLE WEIGHTS 

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