Everyone starts at a different number, and does the exercises at the Number, then runs around the clock to the next sequential number. Example: You start at 1:00, do the exercises, Run completely around the clock and end at 2:00 to do the exercises there. Etc.
Goal –Â Get completely around the clock, On 2nd round through, you can substitute ab exercises etc.
Running – Cardio
1:00 Squat – Squat Shuffle – Squat – Squat Shuffle back (Legs)
2:00 20 (1L, 1R = 1) Skaters w/ Bicep Curls (Legs/ Arms)
3:00 20 Single Leg Deadlifts (10 L, 10 R) (Back/Booty)
4:00 20 Standing Obliques (1L, 1R = 1) (Abs)
5:00 20 Woodchoppers (1L, 1R = 1) (Arms/Core)
6:00 20 Thigh Masters (Monkey Humpers) (Legs)
7:00 20 Tricep Extensions to Hammer Curls (Arms)
8:00 20 Windmills (1L, 1R = 1) (Back – total body)
9:00 20 Bent Over Rows, Reposture, to Overhead Press (Arms/Back)
10:00 10 Burpees (Total Body/ Cardio)
11:00 20 X-Ups (1L, 1R = 1) (Abs)
12:00 20 Clamshells (10 L, 10 R) (Abs/Thighs)
FiA Knoxville 