{body blast wo 4}

Body blast workout 4 - 

Jeng’s rainy day gym workout

*for modifications & further explanation of workout moves (in italics), please click the {explanations & modifications} tab above.

Overview:  An interval run followed by a small, but challenging 250 rep challenge.

Run can be done on an indoor track or treadmill. My gym’s indoor track is .1 miles/loop. So adjust the distance based on your gym’s indoor track. Or you can go by time rather than distance on a track or treadmill. Example: 5 minute warm up jog. 2 minutes spring followed by 1 minute jog repeated 6 times.

Of course, use a plyo (jump) box and weights that are best for you.

Timer: None needed unless your running is by time, not distance.

Equipment: A mat, plyo box, BOSU ball, hand weights, small towel or gliding discs

Workout

Interval Run

.5 mile warm up

.2 mile speed/.1 mile jog x 6

.25 mile jog

Rep challenge

10  24” box jumps

10  Walking elbow planks (optional: put towel or gliding discs under toes) 

10  Thrusters staying on BOSU ball (flat side) with 10# dumbells

10  Side to side plyometric push ups on BOSU ball (round side)

Repeat x5

End with .5 mile jog

**message me with any questions on Facebook. ~ ♥ JenG