Remember – As always we highly recommend stretching before EVERY workout, including a warmup and using a spotter. We stand by everything on this site but Joey D Fitness will not be held responsible for injury and everything is at your own risk!
Wraps Tutorial Remember – It’s very important to your growth and your safety that you learn how to use wraps properly! This video will show you the correct way!
1)-60 second jump rope-30 crunches-30 bodyweight squats(5 rounds) 2)-15 lateral raises with resistance bands-12 jump squats-15 front raises with resistance bands(5 rounds) 3)-15 burpees-15 pushups– 10 lunges each leg(5 rounds)
1) 20 seconds of seal jacks as fast as you can.(seal jack is just arms clapping in front of you rather than overhead. 10 seconds rest, then repeat for 6 rounds. 2) sprinting in place, high knees, arms and legs as fast as they can go for 20 seconds. 20 seconds rest, repeat for 6 rounds. 3) On all fours […]
1) 20 seconds of seal jacks as fast as you can.(seal jack is just arms clapping in front of you rather than overhead. 10 seconds rest, then repeat for 6 rounds. 2) sprinting in place, high knees, arms and legs as fast as they can go for 20 seconds. 10 seconds rest, repeat for 6 rounds. 3) On all fours […]
Treadmill run: 1 minBodyweight squats : 30-40{4sets} Treadmill run: 1 min.Push-ups: 20-30 reps{4sets} Treadmill run 1 min.Tricep dips: 30 reps{4 sets} Treadmill run: 1 minAlternating Lunges: 20 each leg.{4 sets}
1) Active warmup -Jog 40 yards, slow jog back (thats your recovery) (10 reps) 2) 10 mins stretching 3) 20 mountain climbers, sprint 50 yards, jog back (10 reps) 4) 25 pushups, sprint 20 yards, jog back (20 reps) 5) 30 crunches hands across chest, sprint 100 yards (count 40 second rest) 10 reps 6) 200 yard gassers, (cones or […]
{1 min sprint , 2 min recovery } Time Resistance 0-5 min. 8 6-7. 14 7-9. 12 9-10. 14 10-11. 12 11-12. 14 12-13. 15 13-15. 12 15-16. 15 16-18. 12 18-19. 14 19-20 10
