Kickbutt Workout Week 3

Kickbutt Workout Week 3- It’s gettin’ better every minute!

Warmup Exercises Stay The Same:

First warmup the body with these tremendous dynamic body swings and stretches for 1 round of 10-20 repetitions of each exercise.

 1. Body Swings

 2. Elbow Touch Body Swings

 3. Arm Swing Rotation

4. Airplane Kicks

5. Wrist Release

The Protocol for this workout is combos of 4 exercises performed for 3 rounds. You may need to pick up the pace to finish in 1 hour.

1. 3 Way Squats-12 reps
2. L-Sit To table Punch 6-12 reps
3. Beast Drive-10-reps
4. Capoeira Lunge-10-reps

Rest 2 minutes….

1. Hand Release Pushups-10 reps
2. Hammer Bicep Curls-20 reps
3. Dumbell Squat Jabs-20 reps
4. Rear Lunge To Hammer Curl-10+10 reps, left and right

Rest 2 minutes….

1. Squat Kicks-20 reps
2. 1 Leg Bent Over Row-10+10 reps, left and right (Stay on 2 legs for first week for 20 reps)
3. 1 Leg Glute Lift-10+10 reps, left and right
4. Glute Bridge Reverse Fly-20 reps

Rest 2 minutes….

1. Army Reaction-10 reps, ground to standing is 1 rep
2. Squat Pulse-Press-20 reps
3. Tiger Walk-5 laps of 5 meters
4. Hammer Lunge-20 reps

Rest 2 minutes….

Plank Series:

1. Elbow Plank Side Touch-20 reps
2. Elbow Plank Walk-20 reps
3. Side Plank Reach-10+10 reps, left and right

Floor Stretching Series