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My Gay Toronto - Pumped

Draw a Line

Jay Quarmby
Personal Trainer,  Owner of FitnessTO, Buns of Steel Bootcamp

Instructions: Draw a line on the floor or use a piece of rope /line of tiles on the floor – you will be jumping and stepping across it. Each exercise will be repeated for 20 secs without a rest until you complete the full set. Rest for 1-2 mins and then repeat the set. Add more sets to increase the intensity of the workout!

Draw Two Lines Shoulder Length Apart

20 Seconds per Exercise | No Rest
Easy – 3 Sets | Medium – 5 Sets | Hard – 7 Sets | REST – 1-2 Minutes

  1. Jump Side to Side – land on one side of the line then the other moving forward
  2. Push up either side of line, feet or knees stay on the line, do a push on left side, then right side
  3. Crunch laying next to the line
  4. Burpee either side of the line
  5. Walking Lunge, along the line

Tips: The idea with this workout is to do each exercise as fast as you can as the time frame for each is very short. Perfect workout which can be done outside as all you need is a line! Focus on good form and moving straight into the next exercise with no rest until the set is complete.

What it works: quads, calves, lower abs, glutes, lower back, lateral abs.

 

www.jayquarmby.com ; www.bunsofsteelbootcamp.com

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