Resistance Bands Australia BBBC – Week 5 Day B

Warm up – 5-10min - Dynamic and lower body stretch 

Moving - Dynamic Warm ups 20sec work /On the Spot - Dynamic Movement 10-20sec //   Jog studio, Jog lateral, heels to bum, walking lunges/ jump jacks, Everest Steps with power pike, Plank spiders, shoe touches, V-Ups, Power crunches, pulsing squats/ stretch lower body 2min

Workout – The Blitz - Second  of 4 Challenges 
Total Time limit :  25min  (fitter clients will complete list plus the run...while beginner level may simply make the end of listed exercises)

Today’s Goal: to challenge your conditioning, core strength, stamina and cardio vascular health and to finish with in the 25minute time allocation - AMRAP (As Many Reps As Possible within the allocated time of 25min) and stop!

(Equipment needed – Resistance Bands, Exercise Mat)

100 Jump Rope or if you have no space do on the spot cardio for 60sec 
90 Pulsing Squat + Squat Jump
80 – Breaking the 80 reps up with - 40 Resistance Band High Rows (anchored at high point)                                                           +  40 Resistance Band High Bicep Curls 
70 Drop Squats
60 Shoe Touches L&R = 2 reps
50 Resistance Band Military Shoulder Press             
40 Plank Spider L/R = 2 reps or hold plank for 60sec 
30 Power Crunches BW or with weight
20 V-Ups 
And Finish with - 100m Run or 200m run depending on fitness levels  

Note: We cannot emphasise enough you need to break down the reps into smaller lots...with the Loaded Weighted Exercises try not to do more 10-15 reps at a time. (so you get the strength adaptation) And if you are doing more reps in a row you should increase the resistance. Unless you have limitations etc.

Coaching Focus
This workout marks the second of four challenges to complete this block of Sessions. The next three sessions all build up to the Mighty Body Blitz Re-Test. We feature a formula that is designed to challenge your conditioning, core strength, stamina and cardio vascular health. 

Warm Up
Take a moment to review the formula for today’s warm up. Review any of the exercises needed.  Begin and make all adjustments as they perform the warm up.

Workout
The goal for this workout is to complete it as AMRAP(as-many-reps-as-possible) while maintaining perfect form and maximum output within 25min (you may not finish). The formula is 9 stations with their own rep count. Everyone will begin at the top of the list and work their way to the bottom as it is written on the whiteboard. Keep to the written order of descent and do not allow any other order than the one that is written.

Note: We cannot emphasise enough you need to break down the reps into smaller lots...with the Loaded Weighted Exercises try not to do more 10-15reps at a time. (so you get the strength adaptation) And if you are doing more reps in a row you should increase the resistance. Unless you have limitations etc.

Take the time to review any of the exercises or techniques needed before you begin. Allow no more 25 mins max for this workout. 

Coaching Tips

Correct positioning and attention to detail is what helps us create great movement patterns, do not allow yourself to lose control

  • There is a wide variety of equipment used in today’s workout
  • Be sure to study the technique behind each exercise
  • Take a moment to review any of the exercises listed. Explain Allow a few moments to practice each. Begin.

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