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Julia's Birthday Collab Workout

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• published: 10 Sep 2016
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Happy Birthday from your Fitness Friends by Daniela, Jori, Kelly, Christine C, Lenula, Kristin R. 16” Elevation Ball Weights: heavy, medium, light Daniela’s Cardio (50:10 x 2) 10 min Happy Burpee Present! J- 2 Jugglers burpee + clap push up U –U squat jump diamond pushup burpee (at the top 3 squat jumps making a U form) L- 4 little bunny hops burpee I-inchworm hop tricep push up burpee + heel grab + 180 A -double A**kick explosive pushup burpee Jori’s Legs: 12 min Glute Activation Superset (30 sec, No rest, 2x) 1. Hip Thrusts (shoulders on bench or ball) 2. Rev, Hyperextensions on Ball STRENGTH: (50: 10 x1) 1. Curtsy Lunge Right to Side Lateral Lunge (straight leg), come to stand keeping leg in lunge position w/ toe touching and do a SL Deadlift. 2. Same as above on the LEFT. 3. Leg Matrix: Squat, Forward Lunge Right, Forward Lunge Left, Squat Jump, Jump Switch Lunges R/L. 4. 3 Way One DB Weighted Squat (Squat overhead press, squat right press, squat left press) 5. Side Lateral Lunge Right to Knee Up + Traffic Director Arms. 6. Side Lateral Lunge Left to Knee Up + Traffic Director Arms. 7. Kneeling Double Arm Clean + Press 8. Double Pulse + Squat Jump 9. Goblet sumo low jacks aka Smurf Jacks 10. Bear Crawl Fire Hydrants Alt. R/L. Kelly’s arms (50:10 x1) 10 min 1. Around the world, 3 bi curls + 3 squat jumps 2. Weighted touchdowns 3. 10 Weighted punches + 4 Hooks. 4. Clean and press right arm 5. Clean and press left arm 6. Chest fly to narrow press 7. Surrender down 4 crosses from knees, up 2 side kicks 8. Weighted arm circles forwarded for 10 backwards for 10 (stand on one leg and switch ½ way) 9. 2 spiderman + 2 commando + 4 frog jumps 10. Inchworm to 4 pushup knee tucks Christine’s Cardio (10 : 25 min) Happy HIIT (81:10 x1) =7.25 min H-10 high knees+ 3 squat jumps + 5 plank thrusters A-10 alternating switch lunges + 4 alternating switch kicks + 5 rocket lunges/leg P-10 pick ups + 3 weighted jacks + 5 weighted skaters P- 10 plank jack shoulder taps + 10 cross body mountain climbers + 10 knees to elbow Y -10 yoga tricep push ups + 3 pike glute raises (LL) + 5 handstands (LL) + 10 count crow pose + 3 pike glute raises (RL) + 5 handstand (RL) Happy Burpee! (35:10 x 1) = 3:00 min B-boxjump burpee D-dive bomber burpee A-angry donkey burpee Y-Y-arm back extension burpee + star jump Lenula’s Legs (50:10 x1) 10 min 1. Weighted Side Step Up w. Side Kick to Back Lunge (R) 2. 5 Squats / 5 Jump Squats / 5 Tuck Jumps 3. Weighted Side Step Up w. Side Kick to Back Lunge (L) 4. 5 Squats / 5 Jump Squats / 5 Tuck Jumps 5. R leg Forward lunge and press – 3 pulses w. weights overhead – L SL leg deadlift 6. 5 In and out Squats / 5 Plie Jumps / 5 Heel Grabs 7. L leg Forward lunge and press – 3 pulses w. weights overhead – R SL leg deadlift 8. 5 In and out Squats / 5 Plie Jumps / 5 Heel Grabs 9. Side lunge to kneel down w. sit / stand up + front kick (R) 10. 5 touchdown Squats / 5 Heel Clicks / 5 Wide Tuck Jumps 11. Side lunge to kneel down w. sit / stand up + front kick (L) 12. 5 touchdown Squats / 5 Heel Clicks / 5 Wide Tuck Jumps Kristin’s Back and Abs (50:10 x2) 10 min 1. 3 Glute Hyperextensions on ball w hands on weights, roll ball to belly and do 3 Flys 2. Weighted Inchworm walkout + alt Superman Row 3. Goodmorning + Side Sumo Crunches R&L; 4. Plank to Alt T-Stand Dip & toe touch 5. Ball Pullover + twist