WORKOUTS

Strong and Lean 12-Week Workout: Week 11



DAY 4: CARDIO TRAINING - ALTERNATING BOSU SQUAT JUMPS AND STANDING BIKE SPRINTS

CARDIO TRAINING
Exercise Time Overview
Alternating BOSU Jog, BOSU Squat Jumps, and Stairmaster Speed Singles 30 minutes (6 sets of 5 minutes) Stand on the round side of a BOSU ball and begin by jogging in place for one minute.

After you have jogged for one minute, move immediately into the BOSU squat jumps for one minute. To do a BOSU jump squat, begin in a squat on top of the round side of a BOSU ball with your feet shoulder-width apart and your hands hanging down directly from your shoulders. Position your feet so that your toes are pointed straight ahead. From the depth of the squat, push up through your legs and jump up into the air as high as you can while maintaining control. As you come back down from your jump, land and go immediately into a low squat on the BOSU ball to keep your balance. From the depth of that squat, push off immediately into your next jump.

Immediately after completing the BOSU squat jumps, get on a Stairmaster machine, set the speed to fast for your abilities, and do three minutes going as quickly as possible, stepping on every stair.

Do a total of six sets of alternating BOSU jog, BOSU squat jumps, and Stairmaster speed singles. This should take you approximately 30 minutes.
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