Body Blast Workout!

Blast your body with this high intensity workout! This workout is for intermediate and advanced level athletes. To burn some fat, increase your conditioning or just to challenge yourself, perform this workout twice a week at home, the park or the gym. Make sure to stay hydrated and keep your form on all the exercises. You will definitely feel rewarded after completing this body blast!

3 minute jump rope

20 Walking lunges
      ~keep knee behind toe as you lunge forward, push off lead leg to pull your body up engaging your glutes and hamstrings

50 Crunches
     ~don’t rush these, exhale fully on your contraction, keep neck in alignment with spine as you contract up angling chin towards ceiling

15 Pushups
   
15 Squat thrusts
    ~start from standing position, then kneel straight down and place hands flat on floor as you jump legs back behind you into pushup position then immediately
      jump feet back between hands, then stand up… that’s one rep

15 Rows with weighted ball
    ~remain in squat position hold weighted ball in front of you and row back keeping chest up and contracting your back muscles

30 Lunge switch jumps (scissor jumps)
    ~15 each leg, start in lunge position and jump up as you switch legs landing on opposite leg, objective is to push off hard and jump high (avoid lunging deep)

15 Wide Squats with weighted ball shoulder raise
     ~Start in wide squat, just outside hip width, knees and toes pointed out slightly, hold weighted ball down in front of you with arms straight, as you
       squat keep knees out and avoid knees buckling in,  raise ball just past shoulder level, keeping arms straight. Control the raise with shoulders, avoid throwing        ball up with momentum.