Frenetic Fitness

fre·net·ic /frəˈnetɪk/ done very fast and with a lot of energy, often by someone who is in a hurry.

Another Butt Kicking WO

warm up 7 min on the elliptical, moderate resistance

Wide grip lat pulldown, 20 x 25lb, 12 x 30lb, 6 x 35lb
Dumbbell rows 15 x 15lb
Lunges x 50 alternating legs
Run incline 10% @ 5.5mph 1 min

Low dumbbell row 15 x 15lb
Hamstring curl 15 x 40lb
Step ups x 20 each leg
repeat run

Crab walk 10 steps forward
Reverse plank with 5 lifts, ea leg
Crab walk 10 steps backward
Rpt plank/lifts
Supermans x 20, end with 20 sec hold
Mountain climbers 1 min

Pendulum lunge w/ hammer curl x 10 ea leg x 10lb
Hammer curl to failure 14 x 15 lb
Static Lunge with reverse cable fly- didn’t have band-used weights x 10 each leg x 5lb
rpt hill run

One leg pelvic thrust x 15 ea leg
Toe touch crunches x 25
Mountain climbers 1 min


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