45-Minute Strength with Coach Jalisa (110720)
Coach Jalisa • 44m
Equipment Needed: A Torpedo or Medium Weights
Strength:
10 Single Arm Bench Press (R/L) (do this off a box)
10 Single Arm Upright Row (R/L)
Then
8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as needed for substantial recovery after the max set to cap the round.
Up Next in Coach Jalisa
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30-Minute Cardio with Coach Jalisa (1...
Equipment Needed: A Torpedo or Medium Weights
Cardio
5 Minutes:
16 Lunges
16 BO Row
8 Burpees5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L) -
45-Minute Cardio with Coach Jalisa (1...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
30 Seconds: Strict Upright Row
1 Minute: Sit-ups
30 Seconds: Push-ups
1 Minute: Alternating Staggered Deadlifts
6 x Tabata Intervals:
Gorilla Rows (alt. each interval) -
60-Minute Circuit with Coach Jalisa (...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds
1 Minute Each:
(1) 1 Swing Snatch (R) +1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2), 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...
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