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Description

insaneinflatable5k.com (not affiliated) Increase endurance, core strengh & stability! Simulated obstacle run. Train 3x a week for 6 weeks before your city's event! **Note: You should be able to perform a squat, pushup, plank on the stable ground before using this program. Always consult a doctor before starting a new fitness routine! Karina Personal Trainer thefitninjas@gmail.com


Exercises

Set 1: 2 rounds
BOSU Hopovers
BOSU Hopovers
45 seconds
BOSU Mountain Climbers
BOSU Mountain Climbers
30 seconds
Seated BOSU Balance
Seated BOSU Balance
1 minute

Set 2: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 3: 2 rounds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Bridge on Ball
Bridge on Ball
15 seconds
Push-Ups with Hands on Ball
Push-Ups with Hands on Ball
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 5: 2 rounds
Incline Jog on Treadmill
Effort: Moderate
Incline Jog on Treadmill
1 minute
Seated BOSU Balance
Seated BOSU Balance
30 seconds

Set 6: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 7: 2 rounds
BOSU Squat Hopovers
BOSU Squat Hopovers
30 seconds
BOSU Floor Bridge
BOSU Floor Bridge
30 seconds

Set 8: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 9: 2 rounds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Bridge on Ball
Bridge on Ball
30 seconds
Ball Balance
Ball Balance
30 seconds
Ball Bird Dog
Ball Bird Dog
30 seconds

Set 10: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 11: 2 rounds
BOSU Squat Hopovers
BOSU Squat Hopovers
30 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 13: 2 rounds
Over Over Unders
Over Over Unders
1 minute
Ball Bird Dog
Ball Bird Dog
1 minute

Set 14: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 15: 3 rounds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Seated BOSU Balance
Seated BOSU Balance
30 seconds

Set 16: 1 round
Treadmill Running
Effort: Moderate
Treadmill Running
3 minutes
Rest
Rest
45 seconds

Set 17: 2 rounds
BOSU Hopovers
BOSU Hopovers
1 minute
Rest
Rest
30 seconds
Elbow Plank on BOSU
Elbow Plank on BOSU
1 minute


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