Reps for all good answers :)
- Thread starter 0-hero
- Start date
WhatsaRoid?
Board Sponsor
Reps for that link...I love to watch chicks workout 
Resolve
The BPS Rep
Reps for that link...I love to watch chicks workout
That website is certainly the place to go for that. But the routine I linked to is a real ball-buster, make no mistake!
wbted23
New member
Classic circuit training is always an option. Just do squats and jumpies, wallsits, navy jumps, pushups, bridges, etc. Its pretty easy to do these workouts with no weights, and as long as u allow very little break time you can get a great cardio workout in.
We used to do this kind of circuit training when I rowed back in high school, and it was always a great workout.
We used to do this kind of circuit training when I rowed back in high school, and it was always a great workout.
CopyCat
Well-known member
For time:
150 Wallball shots
*example of wallball shots - Invalid Link Removed
or
3 rounds for time:
21 wallball
21 burpees
21 step walking lunges (or sub a 400m run)
8example of burpees - Invalid Link Removed
explore the crossfit website, specifically the exercise and demo link on the left
Invalid Link Removed
150 Wallball shots
*example of wallball shots - Invalid Link Removed
or
3 rounds for time:
21 wallball
21 burpees
21 step walking lunges (or sub a 400m run)
8example of burpees - Invalid Link Removed
explore the crossfit website, specifically the exercise and demo link on the left
Invalid Link Removed
TURUGBY
Member
Russian twists w/ med ball
5x30
Superset
Standing squats with dumbbells held out (work delts)
-Squat down past parallel
-if you want to make this harder put the ball on the wall and lean on it when you do squats
3x20
Push ups
-pushups while holding dumbbells, at the extension row one dumbbell up at a time then do next rep.
3x20
Superset
Lunge jumps
-place hands on head, jump in the air and land in the lower lunge position. Jump again, switch legs in air so when you land your in the lunge position again but opposite leg from first time.
3x20
5x30
Superset
Standing squats with dumbbells held out (work delts)
-Squat down past parallel
-if you want to make this harder put the ball on the wall and lean on it when you do squats
3x20
Push ups
-pushups while holding dumbbells, at the extension row one dumbbell up at a time then do next rep.
3x20
Superset
Lunge jumps
-place hands on head, jump in the air and land in the lower lunge position. Jump again, switch legs in air so when you land your in the lunge position again but opposite leg from first time.
3x20