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300/400 Workouts (WK 1&3) Block 2

Session 1 – 300 HOME (WK 1&3) Movement 2 Rounds 16 Heel taps 10 High knees Muscle 4 rounds 6 leg raises (slow and controlled) 12 lunges (each leg/ hold weight if applicable) Heart 4 rounds 12 mountain climbers 10 star jumps 5 Thread the needle (each side) Session 2 – 300 (WK 1&3) 5 sets 5 Tempo crunches 10 Air squats Move consistently and try to have little to no rest Muscle 3 rounds 5 Push ups 10 Plank to push up Rest 90 seconds to 2 mins after each round Heart 8 rounds 6 Star jumps 16 Mountain climbers Rest 30-45 seconds after each round Finisher 4 max effort plank holds Session 3 – 300 (WK 1&3) Movement 4 rounds 10 Russian Twists 10 Lunges (total) Muscle 6 Rounds 6 Squats with 3 second pause at bottom 4 thread the needle (2 each side/as slow as possible) 2 Push ups Heart 5 rounds 7 Air squats 10 Mountain Climbers 12 Sit ups Finisher 3 x max effort V-ups Session 4 – 300 (WK 1&3) Movement 30 big backward circles with arms, hand facing ground 30 calf raises Muscle (hold a light weight if available) 5 rounds 5 slow and controlled lunges (each leg) 5 squats (as slow as possible on the way down and up) 5 step ups (each leg/any height that is challenging) Rest 1-2mins after each round Heart 5 rounds 5 burpees 8 star jumps 10 high knees Little to no rest Session 1 – 400 HOME (WK 1&3) Movement 2 Rounds 20 Heel taps 15 High knees Muscle 5 rounds 6 leg raises (slow and controlled) 12 lunges (each leg/ hold weight if applicable) Heart 5 rounds 12 mountain climbers 10 star jumps 5 Thread the needle (each side) 4 Burpees Session 2 – 400 (WK 1&3) Movement 4 sets 5 Burpees 10 Tempo crunches 15 Air Squats Move consistently and try to have little to no rest Muscle 5 rounds 5 Push ups 10 Plank to push up Rest 90 seconds to 2 mins after each round Heart 6 rounds 6 Star jumps 10 Mountain climbers 18 Lunges Rest 30-45 seconds after each round Finisher 1 max effort plank hold (from elbows or hands) Session 3 – 400 (WK 1&3) Movement 4 rounds 10 Russian Twists 10 Lunges (total) Muscle 6 Rounds 6 Squats with 3 second pause at bottom 6 Lunges each leg 4 thread the needle (2 each side/as slow as possible) 2 Push ups Heart 6 rounds 7 Air squats 10 Mountain Climbers 12 Sit ups Finisher 2 x max effort V-ups Session 4 – 400 (WK 1&3) Movement 20 big backward circles with arms, hand facing ground 25 calf raises 25 bench dips Muscle (hold a light weight if available) 4 rounds 10 slow and controlled lunges (each leg) 10 squats (as slow as possible on the way down and up) 10 step ups (each leg/any height that is challenging) Rest 1-2mins after each round Heart 6 rounds 5 burpees 10 star jumps 10 V-ups 10 high knees Little to no rest

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