10-Supermans (a.k.a. Overhead Press)
10-Leapers (a.k.a. Overhead Squats)
10-Core Killers (a.k.a. Abdominal Pikes)
10-Mojo's (a.k.a. Squat Thrusts, or Burpees)
1 minute rest, then Repeat X 4
* You can also do this workout with a barbell and body weight to mimic the FROG fitness machine if you haven't got one yet.
* For supermans you can utilize a barbell, standing, pressing the same reps but a bit more weight
* For Leapers you can utilize the same barbell and lock out arms, do same reps overhead squats
* For Core killers, utilize either a barbell or Ab Wheel and roll out same amount of Reps
* And for Mojo's you can utilize the barbell and weight again and do same reps but Full Squat Thrusters, or you can do Burpees.
The weight you use will be determined by your ability, strength and level of fitness. Adjust accordingly.
Here is a link to view the alternate movements if not using the FROG.
Supermans
Leapers
Core Killers
MOJOs
Remember whether you do this workout after lifting, as a stand alone workout or as a finisher, you should always warmup before, and stretch out afterwards. Hydrate throughout and after workouts and don't forget to intake protein within the 30-60 minute window.
