Core #5

This is a good workout to run with a small group (up to 6 people). Simply alternate through the stations. Do the last circuit together.
6 – each side – Renegade Rows (25 lb dumbbells)
6 – each side –  Split Dumbbell Curl to Press (25 lb dumbbell)
10 Medicine ball Wall Balls
10 Pulls-ups
10 Box Jumps
6 Plyo Push-ups  
30 seconds each exercise
Dive bombers
Knees to elbows
Tuck jump                                        
Lateral bound
Crab walk  
30 seconds each exercise
Physioball Russian Twist Upper (use 25 – 45 lb plate)
Mountain Climbers
Physioball Bridging (1 leg or 2)
Knee Tuck
Ankle jump 
12 Burpees
24 Push-ups
36 Air Squats
At least 2 rounds 
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.

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