Around the World and Back Again!! Kick A$$ Return Workout

Kick a$$ workouts of the week!!

It was the beginning, first week of our return back to class after a one week break.

So, it's not TOO demanding on the body, depending on your fitness level.

Feel free to modify and make it more difficult or easier to your level.

Be sure to ALWAYS push yourself and make it intense!!!

Here it is:

Dynamic warm-ups: calisthenics

Start with Around the World Core Tabatas

Lateral Loading
2 sets. 45-15’s: Add heavy bands

You will alternate between 45 seconds of work and 15 seconds of rest through three exercises. Repeat these exercise for two total sets, and then move to the next tri-set series.

Days 1 and 3: 18 minutes each

1. Squat or Lunge with Chest band punches
2. Bear crawls on yoga mats - sagittal
3. Leg raises/Knee Ups

1. 1-arm DB swings – switch hands half-way (2 hands for beginners)
2. Alternating Side DB lunges
3. Figure 8’s V-sit or Russian twists

1. Band back pedals with partner – 3 step
2. Wall sits
3. Planks



2 sets. 45-15’s: Add jump ropes
Days 2 and 4

1. Bear crawls on yoga mats - Lateral
2. Single leg side DB raises
3. Vertical leg crunches

1. Clockwork lunges
2. Single leg hip extension – switch legs halfway
3. Jump Ropes

1. Alternating Front Step Ups
2. Front double leg hop to stabilization
3. Reverse Planks