SHRED WOD!!

Today's workout was created to provide a good workout while spacing out the high impact to go lighter on my knee (due to osteoarthritis).

HIIT - COUPLET STYLE SHRED:

~~WARM-UP~~

COUPLET #1 = 3 ROUNDS of:

60 sec. Kettle bell burpees
60 sec. Alt. kettle bell forward lunge pass through (pass bell under leg)

60 sec. single hand mnt. climbers (set #3 = both hands)
60 sec. kettle bell Goblet Squat raise

RECOVERY =
15 Hindu push-ups ---------->


COUPLET #2 = 3 ROUNDS of:

60 sec. Crazy Apes *
60 sec. Squat pickup lunge*

60 sec. Alt. kettle bell swing
60 sec. trench crawl + knee ins*

RECOVERY =
15 Hindu push-ups

COUPLET #3 = 3 ROUNDS of:
60 sec. Jump rope
60 sec. Spiderman push-ups ---------------------->

60 sec. lateral leap dumbbell pick-up*
60 sec. kettle bell sit-up/leg raise

RECOVERY =
15 Hindu push-ups

STRETCH!

Exercise descriptions:

* CRAZY APES! =(I created this move and it is my new fave!!)
begin facing your mat.
2 Ape runs forward (on all fours run 2 hands together, 2 feet together)
1 tuck jump
2 Ape runs back
1 tuck jump
repeat for 1 min.

*SQUAT PICK-UP LUNGE = Feet wider than hips 1 dumbbell center
squat
pick up dumbbell
vertical swing as you spilt lunge back (same leg and arm together)
jump to regular squat
put dumbbell down
repeat, other side

*TRENCH CRAWL-KNEE INS (on end of mat, plank position on forearms)
Crawl or inch plank forward to top of the mat
alternate knee to elbow (1 each side)
Repeat moving down to the bottom of your mat-knees in

*LATERAL DUMBBELL PICK-UP = dumbbells set 4 feet apart,
leap to right db ( L-foot taps behind as you go into a drop squat
pick up R dumbbell w/ L hand
leap to L dumbbell (into drop squat)
pick up left dumbbell w/ R hand
leap right (into drop squat)
put down dumbbell (from L hand)
Leap Left (into drop squat)
Put down dumbbell (from R hand)
Feel free to ask questions in the comments, or email me at: kellyshredfit@gmail.com =]