06/20/08: Sweat Friday for the Beach Sunday Workout

We'll perform each circuit twice, with no rest between exercises within circuits. This circuit will probably take about 45 minutes. I end it with chin-ups and 15 minutes of cardio.

Circuit 1
High knees for length of gym, high kick back
10 Push-Ups
Air Squats (perform 50 fast)
Jump rope for 1 minute
Rest 30 seconds and repeat

Circuit 2
Plank (hold for 30 seconds)
10 close-grip push-ups
Side plank with 10 leg raises
Plank (hold for 30 seconds)
10 close-grip push-ups
Side plank with 10 leg raises
Plank (hold for 30 seconds)
20 Burpees
20 lateral squats
5x Suicide runs
Rest 30 seconds and repeat

Circuit 3
20 Frog push-ups
20 Straight leg squat thrusts
Crabwalk length of gym
Jump rope for 1 minute
Rest 30 seconds and repeat

Circuit 4
15 plyo push-ups
Walking lunges length of gym
Mountain climbers for 1 minute
Boat pose (hold for 30 seconds)
Rest 30 seconds and repeat

Circuit 5
Jump rope for 1 minute
50 Bicycle crunches
Extended plank (hold for up to 1 minute)
50 reverse crunches
5x Suicide runs
Rest 30 seconds and repeat