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12 Minutes of Work

50 Seconds Work | 10 Seconds Rest

  1. Surfer Jump Tuck

Starting with feet hip width apart, squat down and explosively jump up and turn 180 degrees.  Land softly.  Immediately squat down and explosively jump straight up while pulling both knees to your chest.

Sean - Workout 6-5 Sean - Workout 6-4

Sean - Workout 6-5Sean - Workout 6-3
Sean - Workout 6-2

2. Bosu Back Flies

Lay the Balance Trainer so the flat side is on the ground, so you can balance on the “ball” side.  Start with a slight bend in your waist with your chest towards the floor and your arms in front of you with a slight bend in your elbows.  Move the weights out and away from each other, while squeezing your shoulder blades.  Slowly lower the weights back to starting position.

 Sean - Workout 6-7 Sean - Workout 6-9 Sean - Workout 6-8

3. Power Block Push Up Get Up

Begin standing with weights in your hands.  Squat down, reaching weights to the ground.  Hop your feet back so that you’re in a plank position.  Bend arms, lowering chest to the ground and do 1 push-up.  Hop your feet back to your hands and stand up with the weights in hand and arms by your side.

Sean - Workout 6-10 Sean - Workout 6-11 Sean - Workout 6-12 Sean - Workout 6-13 Sean - Workout 6-14

4. Lunge Curl & Press

Start standing with weights in hand and arms by your side.  Step forward with your left foot, bend both knees so that they make 90 degree angles.
Once in a lunge position and palms facing forward, keep your upper stationary as you contract your bicep muscle and curl the weights up so that your hands are in front of your shoulders.
For the Arnold Press, raise the power blocks as you rotate your palms to face forward.  Continue pressing the power blocks up into a shoulder press.  After a brief pause at the top, reverse the movement by lowering the weights and rotating your palms to face you and then lower the weights to your side.  Push back to standing and repeat other leg.

Sean - Workout 6-15 Sean - Workout 6-23 Sean - Workout 6-22 Sean - Workout 6-21 Sean - Workout 6-20

Sean - Workout 6-15

Sean - Workout 6-19 Sean - Workout 6-18 Sean - Workout 6-17 Sean - Workout 6-16

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