February 02, 2015
7/11 Workout - Body Like Beyonce
Because this song has been stuck in my head lately....why not make a workout out of it!! This is going to be my workout today!!
7/11 Workout
**Set a timer...go as hard as you can with proper form. Share your times with the team!
1. 7 Reps Pushup, 11 Reps Mountain Climber
2. 7 Reps Bentover Fly, 11 Reps High Knees
3. 7 Reps Bicep Curl, 11 Reps Swings
4. 7 Reps Burpees, 11 Reps Skaters
5. 7 Reps Woodchop (L), 11 Reps Lunge (L)
6. 7 Reps Woodchop (R), 11 Reps Lunge (R)
7. 7 Reps Star Jack w/Tuck Jump, 11 Reps Step Up (L)
8. 7 Long Jump 180 Turn, 11 Reps Step Up (R)
9. 7 RepsWeighted Squat Jack, 11 Reps Squat
10. 7 Reps Belly Up Ski Abs, 11 Reps Deadlift
11. 7 Reps Shoulder Press, 11 Reps Tricep Dip
12. 7 Reps Tricep Kickback, 11 Reps Front Raise
13. 7 Reps Monkey Pushup, 11 Reps Jumpover
14. 7 Reps Pogo (L). 11 Reps Pistol (L)
15. 7 Reps Pogo (R), 11 Reps Pistol (R)
16. 7 Plank Jack into 2x Mountain Climber, 11 Reps Situps
17. 7 Reps Squat Kickback (L), 11 Reps Squat Sidekick (L)
18. 7 Reps Squat Kickback (R), 11 Reps Squat Sidekick (R)
Photo Credit : http://keepittrill.com/media/2014/11/beyonce-711/
Workout Created by: Kelsey Mead http://afreshfitlife.com/