Ben Dickerson

WORKOUT ON THE FLOOR:

KB SWINGS: 15

OVERHEAD BODYBAR WALKING LUNGE: DOWN AND BACK IN THE AEROBICS ROOM

PHYSIO FLAT DB PRESS: 10

SQUAT ROW: 10

DB NOSE BREAKERS: 10

ALT. DB OVERHEAD PRESS: 20

1 MIN BIKE SPRINT: LEVEL 10 AND ABOVE

IN THE ROOM: 4 STATIONS, 90 SECONDS AT EACH STATION, 30 SECONDS EACH EXERCISE IN THE STATION:

PHYSIO BALL: BENT LEG HIP BRIDGE, CRUNCH, STRAIGHT LEG HOLD

MED BALL: OH SITUP, RUSSIAN TWIST, KNEE-ELBOW

JC BAND: SWIMMERS, ROWS, FLYES

BOX: LATERAL SHUFFLE, SQUATS, EXPLOSIVE SPLIT JUMP