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Download XSport Fitness X IT Workout #25 mp4 download free video

For More information on X-IT visit www xsportfitness com xit XIT Workout #25 – (Joella) Step Circuit (NO ROWING THIS ROUND) *Please put rowers up (stack or upright or store, etc ) and make room to put out step platforms (no risers) Please put out the same # of platforms as you have rowers There are 2 phases here - each phase there is absolutely no resting - you focus on power coordination agility and then core Phase 1 (no resting very important to move as fast as possible between exercises) On step - Speed straddles - 75 right leg leading (r, l, r, l) 75 left leg leading (l, r, l, r) - use these phonetic cues and also "down, down, up, up" to help participants get the rhythm Off Step - 60 mountain climbers (go for speed) On step - Power squats on and off the step starting on top (use arms and go for height - but always land in a squat for safety both on and off the step) Off Step - Pilates 100s (see video) *Rest until feel recovered Phase 2 (no resting very important to move as fast as possible between exercises) On step - one legged squat jumps over step (30 total) Off step - side planks with rotation (15 each side) On step - ski jumps over step from side to side (very important to take off from both legs and land on both legs) Off step - laying down - take med ball in hands and extend all the way overhead behind you as you lower one leg to the floor, bring both back up and then switch (must watch video) *Rest until feel recovered *If time start over and get through as much as you can Strength Circuit - Superset - 10 squats with arms straight overhead, 10 plyometric squat jumps - One legged bicep curls with tubing - (step on tube with one foot - other leg straight out hip height - 10 each leg 20 total bicep curls) - make the tube heavier than usual since there are only 20 reps - Plie behind lunges with kettlebell hold overhead - 10 on each side (very important to remember the arm that is holding the kettlebell first so you start with that same side on the next exercise) - TRX one armed back rows (10 each side) (start with same arm you started the previous set) Frogger squat burpee squat dumbbell thrust over shoulder overhead press Walking out (inchworm) to plank position - one tricep pushup - one regular pushup - walk hands back and sta

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Download XSport Fitness X IT Workout #50 mp4 download free video

For More information on X-IT visit www xsportfitness com xit Workout #50 (Mike – The Pipers Alley) “HIIT Dat Body” Rowing 2 min normal controlled rows “powerful” 20 slow bicycle crunches “DO NOT GRAB behind the head” 2 min single arm squat rows “1 min each arm” 40 slow med ball oblique twists “20 each side” 2 min underhand grip rows “powerful” “Repeat if finished before end of circuit” Strength “12 reps on everything” Sumo squats deadlifts “slow with DB” - 12 Reps Shoulder Press “slow with DB and a slight bend in the knee s” - 12 Reps TRX rows “slow” - 12 Reps TRX Bodyweight push-ups “slow – 12 Reps Lunge s “slow using bodyweight or DB, also DO NOT LOCK ON THE KNEE” - 12 Reps “each leg” Front raise to lateral raise “slow using DB” - 12 Reps TRX bicep curls “slow with full motion” - 12 Reps TRX triceps extension “slow with full motion” - 12 Reps Running “HITT 2 min intervals, with the same incline for the entire circuit” 60 sec run 60 sec rest “now increase speed by 0 1 – 0 2 for next run” 60 sec run 60 sec rest “now increase speed by 0 1 – 0 2 for next run” 60 sec run 60 sec rest “now increase speed by 0 1 – 0 2 for next run” “Repeat if finished before end of circuit” “circuit must stay in 2 min intervals” “if member needs a 30 sec run 90sec rest, that is

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