Punisher Prison Bodyweight Workout
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PUNISHER WORKOUT:
Our WOLVERINE WORKOUT video:
This workout can be performed 3 times a week.
Rest times should be 30 - 60 seconds between sets.
Jumping Split Squats - 4 sets x 20 reps
How to perform: Get into a split squat position and using your leading leg, explode upwards pushing through the heel. As you reach an appropriate height, switch legs mid-air and land back into the split squat position, now on the opposite leg.
Muscles activated: Glutes, Quads, Hamstrings, Calves and Core.
Burpee - 3 sets x 15 reps (super set with mountain climbers)
How to perform: Start in a standing position. Squat down until your hands are flat on the ground. Kick your feet back and keep your arms straight, ending in a push-up position. Quickly return your feet back into the squat position. Explode upwards into the air, land and repeat.
Muscles activated: Glutes, Quads, Hamstrings, Core, Shoulders, Chest, Back