Hero Workouts for Conditioning

Zero to Hero Workouts (2 Circuits)

Bodyweight Circuit

Directions
Perform each exercise one after the other with little to no rest on between. Rest for 90 seconds and repeat for 3 rounds
Exercise List

Triceps/Close Grip Push Ups – 40 reps
Jumping/Plyo Lunges — 30 reps
Leg Raises — 50 reps
Burpee Tuck Knees — 30 reps

Download 28 fitness goal programs HERE (expires June 22, 2014)
http://funkmma.com/site/FitnessGoalPackage

Zero to Superhero Workout

Perform each exercise for the prescribed reps one after the other with little to no rest. Rest for 90 seconds and repeat for 3-4 rounds

Advanced
Kettlebell Alternate Swings 1-2-1 — 50 reps
Funk Plyo Push Ups — Wide-Reg-Close — 30 reps
Reverse to Jump Lunges — 40 reps (20 per leg)
Pull Ups/Chin Ups — 15 reps
DB Burpee Side Raise 20 reps (10 per side)

Moderate
Dumbbell Swings — 50 reps
Regular Push Ups — 30 reps
Reverse Lunges 40 reps
Inverted Rows 15 reps
Burpees 20 reps

Beginner
Total Body Extensions 20 reps
Push Ups – 10 reps
Lunges – 10 reps per leg
Burpees – 10

Download 28 fitness goal programs HERE (expires June 22, 2014)
http://funkmma.com/site/FitnessGoalPackage

goal package

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