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) 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 |
