workout out the week 9/5/16

Warm up

 

Kettle bell swings 15x 

--walking lunges with kettle bell twisting over knee

 

Pushups on upside down bosu 10-15x

--reverse flies  15x

 

Standing on bosu in squat shoulder pressing 15x

--burpee 15x

 

Standing on bosu in squat bicep curls 15x

--mountain climbers on bosu 30seconds

 

Tricep pulldown with rope standing on bosu 15x

--down down up up on bosu 30 seconds

 

Chest press on ball 15x 

--plank on ball rolling out 25x

 

Ball slam 25x

--high knees 20 seconds

--butt kickers 20 seconds

 

Bicycles 45 seconds (slow)

--crunch up to toes starting from above head 20x

--50 jumping jacks