STRENGTH & AGILITY BURNOUT

Equipment Needed: Workout Mat, Heavy Dumbbells

Complete each exercise in the round 4 times and then complete the burnout exercise for 1 minute before moving on to the next round. Each round has a strength movement followed by an agility movement.

Duration: 30 minutes

Workout:

Round 1:
Complete both exercises in the round 4x before the 1 minute burnout 
(10) Shoulder Presses
(30) In-In Out-Outs (i.e. right foot over the line, left foot over the line, right foot back, left foot back)
BURNOUT: Push-Ups (1 minute)

Round 2:
Complete both exercises in the round 4x before the 1 minute burnout 
(10) Half Bicep Curls (i.e. start at 90 degrees)
(10) Mat High Knees (i.e. high knees to the top of mat with quick feet back to the bottom of the mat)
BURNOUT: Bicep Curls (1 minute)

Round 3:
Complete both exercises in the round 4x before the 1 minute burnout 
(10) Overhead Tricep Pulses
(30) Dumbbell Toe Taps (i.e. turn dumbbell on it’s side and tap toes on top)
BURNOUT: Tricep Extensions (1 minute)

Round 4:
Complete both exercises in the round 4x before the 1 minute burnout 
(10) Bent-Over Rows
(10) Mat Burpee Broad Jump to Reverse Bear Crawl
BURNOUT: Supermans (1 minute)

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