Workout of the Week: Dynamic Fitness

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Wanna feel like a certified boss?

Get through this workout and you’ll look and feel like one!

This dynamic fitness workout burns calories like crazy—all because of how fast-paced this workout is. You’ll quickly switch off from one exercise to the next, so this workout will really test your endurance.

How should you pace yourself during a workout? Make sure you go at your own pace, not at the pace of your neighbors, and drink water in between stations to stay hydrated.

Time to take control of your body!

 

Warm Up

Lateral Squats

Power Skips

Push-Ups

Dynamic Planks

 

Time: 2 minutes

Repeat: 2x

Transition Time: 30 seconds

Time at End of Warm Up: 2:30

 

Station #1

Primary Movement: 45 Degree Rows

Secondary Movement: Alternating One-Leg Squats

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 6:00

 

Station #2

Primary Movement: Toe Reaches

Secondary Movement:The Batman

 

Time: 30 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Station: 6:35

 

Station #3

Primary Movement: Figure 8 Waves (Battle Ropes)

Secondary Movement: Burpee Alternating Slams (Battle Ropes)

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 10:05

 

Station #4

Primary Movement: Quick Feet-Fast Feet

Secondary Movement: Speedskater Skater Hops

 

Time: 30 seconds

Repeat: 1x

Transition Time: 5 seconds

Time at End of Station: 10:40

 

Finisher

Wall Sits

Side Plank Plunges

Side Plank Plunges

Glute Bridges

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Workout: 14:10

 

Need the equipment for this workout? Come down to Fit Body Boot Camp; we have everything you need AND you can try out 3 workouts for FREE! Click here to learn more.

 

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