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21s (7-7-7)

Perform a warm up of your choice.
Each Waveweight exercise is to be broken down into (3) segments:
(1) Bottom half (2) Top half of movement (3) Full movement - marked as (B-T-F)
or (1) Left side (2) Right side (3) Both left & right sides - marked as (L-R-B)
Upon completion of each section perform a 2 to 3 minute high intensity interval round
Perform all exercises below as safely and efficiently as possible with minimal to no rest.
(1-1) indicates that in order to complete 1 full rep of the given exercise you must move the Waveweight in a given direction and back again.

    WARM UP
    REPS EXERCISE DESCRIPTION
    7-7-7 (B-T-F) TRICEP EXTENSIONS
    21 HANDLE PUSH UPS (WIDE GRIP)
    7-7-7 (L-R-B) BENT OVER ROWS
    21 HANDLE PUSH UPS (MID GRIP)
    7-7-7 (L-R-B) CARLTONS
    21 HANDLE PUSH UPS (INNER GRIP)
     2 - 3 MINUTE HIGH INTENSITY INTERVAL
    REPS EXERCISE DESCRIPTION
    7-7-7 (L-R-B) PUNCHES IN BUNCHES
    21 SIT UPS
    7-7-7 (L-R-B) SEATED TWISTS
    21 SIT UPS ARMS EXTENDED
    7-7-7 (B-T-F) CORE CRUSHERS
    21 V UPS
      2 - 3 MINUTE HIGH INTENSITY INTERVAL
    REPS EXERCISE DESCRIPTION
    7-7-7 (L-R-B) SCISSOR SPRAWLS
    21 DESTABILIZER SQUATS
    7-7-7 (L-R-B) SUNSHINE & RAINBOWS
    21 HOP SQUATS
    7-7-7 (L-R-B) OIL PUMPERS (L-R) / PROPELLER TWISTS (B)
    21 JUMP SQUATS
      2 - 3 MINUTE HIGH INTENSITY INTERVAL

     

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