Abaco Beach Afternoon 8.3.22

Short nighttime club hits - Abaco 8.5

Workout starts at 3:13 

FLOOR 1 (15 min)

1) Tricep pushup/downdog/Pushup/Sprawl 1:00
2) Alt down dog toe touches :30
3) Butterfly situps :30
4) Deadbugs/side plank/deadbugs/side plank dips 2:00
5) Barbell curls 1:00
6) Add scoop press :30
7) Scoop press :30
8) Hammer press L/LL 1:00
9) Windmill L :30
10) Push press L :30
11) Situp curls 1:00
12) Curls :30
13) Curl press :30
14) Hammer press R/LL 1:00
15) Windmill R :30
16) Push press R :30    12
17) Situp/cleans 1:00
18) Cleans :30
19) Clean/press :30
20) V Sit curls 1:00

Rest - 90 Seconds

TREADMILL 1 (15 min)

2 minute warmup
3 minute run intervals
1 minute recovery
3 minute push intervals
1 minute recovery
2 minute hill intervals
1 minute recovery
2 minute sprint intervals (:30sprint/:30recovery)

Rest 90 Seconds

FLOOR 2 (5 min)

1) Tricep dips :30
2) Alt Hammer Curls :30
3) Marching planks :30
4) Bicycles :30
X2
5) Mountain climbers 1:00

Rest - 90 Seconds

TREAD 2 (5 min)

:30s warmup
:30s sprint
:30s recovery
:30s sprint 
1 minute recovery
2 minutes dynamic mode (10s sprint/10s recovery)

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Guess Who's 5 Nu Disco

Guess Who's 5 House Music

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Good Easy Afternoon Vibes (Chase Bday pt 1)

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