Advanced Bodyweight, Class 3: Tap Dance
Advanced Bodyweight Program • 13m
Trainer: Missy
Duration: 40
Class Type: partial video
Class three introduces the shrimp squat, if this movement seems to be extra challenging, rolling the quads (front of legs) or doing a reverse lunge instead can help.
Warm Up:
60 seconds each movement x2 rounds
1. walk on toes
2. walk on heels
3. walk on the outside of the feet walk on the inside of feet (switch halfway through)
4. lateral moving plank on hands
Program:
(2.3.5) repetitions x2 rounds
1. top pistol holds (5 seconds each side)
2. pushups with pause at bottom (hold at bottom for 3 count)
3. shrimp squat or reverse lunge
rest 3-5 minutes between rounds
rest 1 minute betweeb sides on shrimp squat
circuit 40 seconds each movement 20 seconds rest switch at the top of the minute x3 rounds
1. single arm plank right (tap floor and hold on side for 5 count repeat)
2. single arm plank left (tap floor and hold on side for 5 count repeat)
3. heel tap right
4. heel tap left
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