Workout of the Week

Workout Structure:

A. Introduction:
a. Cardio circuit routine, 5 high intensity exercises. Keep the heart rate elevated through various movements
b. Legs, Core and Cardiovascular health is the target
c. 45 minute workout, high intensity.

B. Warm-Up
a. Low impact knee pulls
b. Low impact ankle pulls
c. High knees
d. Butt kickers

C. Main Workout:
a. Jumping Jacks
b. Jump Squats
c. Road Runners
d. In and out jump squats
e. Burpees
• Each exercise is done for 30 seconds consecutively with no rest until all 5 movements are complete. 4 rounds total with 1 minute rest between rounds. 5 exercises=1 round

D. Conditioning:
a. 1 Kettlebell swing + 10 Kettlebell Goblet squats
b. 2 KB swings + 9 KB Goblet squats…
c. Add 1 KB swing, Subtract 1 KB Goblet squats until you reach 10 Swing and 1 squat

E. Cool-Down:
a. Hamstring stretch
b. Quad stretch
c. Frog Squat stretch

Got questions about the workout? Email sdoyle@merrittclubs.com.