Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

core – plyometric – agility workout #1

NEEDED EQUIPMENT:  Medicine Ball, Physioball, Cables (or substitute dumbbells), Pull-up Bar

CIRCUIT #1 (CORE)
15 Physioball Push-ups (any kind)
15 Knees to Elbows
15 Physioball Russian Twists (with or without medicine ball)
15 Physioball Explosive Push-ups
15 Pull-ups
15 Physioball Leg Curls
15 Physioball Dips
 
CIRCUIT #2 (PLYOMETRIC)
Do the circuit as fast as you can, then rest 30 seconds to 1 minute in between rounds
10 Medicine Ball Sliders
10 – each side – Cable Twists
10 Donkey Kicks
10 Squat Jumps
10 Box Jumps
X3
 
CIRCUIT #3 (PLYOMETRIC)
Do the circuit as fast as you can, then rest 30 seconds to 1 minute in between rounds
20 – each side – 1 Arm Medicine Ball Slams
10 – each side – 1 Arm Cable Punches
10 – each side – Superman Push-ups
10 Sprawls
20 Tuck Jumps
X2
 
CIRCUIT #4 (AGILITY)
20 seconds each exercise, then rest 10 seconds. Go onto the next exercise, resting 10 seconds after each.
Slalom
Scissor Kicks
Stutter Steps
Mountain Climbers
X3 to X4
 
 
Advertisements

No comments yet»

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: