Core #19
CIRCUIT #1
21 reps, 15 reps, 9 reps
Ring Push-ups
Thrusters (with dumbbells)
Over Head Squats
Virtual Shoveling (70 lb barbell)
CIRCUIT #2
10 reps, 8 reps, 6 reps
Burpees
Medicine Ball Sit-up Stand-up Slams
CIRCUIT #3
Tabatas (8 rounds 20 sec/10 sec)
Pick 2 of following:
Ring Push-ups
Sit-ups on or off a physioball
Off-set Push-ups
Medcine Ball Sit-up chest push (2 people) or V-Sit Twist (1 person)
Air Squats
Dips on Physioball
CIRCUIT#4
Treadmill – 3 min warm up
30 sec Sprint
1 min run at 70% heatrate
10 Push-ups
1 min 70% at 70% heartrate
X3
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.