DAY NINE:

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Download PDF Part 1 HERE + Part 2 HERE


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2-4 walkouts

 
 

 
 
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DID YOU KNOW

The principal of progression says that athletes must progressively or gradually increase the workload for improvement to continue.

As we’re two weeks in to this program, your body is adapting to your new workout regime. In order to achieve continued success + keep your body challenged, we must add more reps + more difficult moves.

 
 

Perform all exercises in each round without rest. Rest 1-2 minutes in between each round of exercises. Each exercise builds onto the next one.

ROUND 1

 

Stationary Air Squats (20 Total)

Step Out Squats (20 Total)

Round 2

Squat Jumps (20 Total)

High Plank (30 Seconds)

Low Plank (45 Seconds)

Round 3

Up-downs (10 Total)

Alternating Step Out + Overhead Doubler Arm Raise (20 Total)

Jumping Jacks (20 Total)

ROUND 4

Side-to-Side Jacks (20 Total)

Crunches (20 Total)

Full Sit-Ups (10 Total)

Round 5

“Runner” Crunches (10 Each Side)

Arm Extensions (10 Total)

Belly Arm Extensions + Leg Lift (10 Total)

Round 6

Swimmers (20 Second Total)

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Crab Hold (30 Seconds)

Crab Hold + Hip Raises (30 Seconds)

Crab Hold + Alternating Toe Reaches (20 Total)

Round 7

Alternating Forward Lunge (20 Total)

Alternating Forward Lunge + Front Foot Lift (20 Total)

Round 8

Alternating Plyo Lunge Jump (20 total)

Toe Reaches (20 Total)

Alternating Cross Toe Reaches (20 Total)

Double Hand Steering Wheel Reaches (10 Each Side)


NINE DAYS DOWN, SEE YOU TOMORROW!

Be sure to tag me in your workout (@ShannonShape) to be featured on my story!

Day 10 >>