#QBCardio Workout

February 13, 2016

Super Set: Stepper - Abdominal Work - Throwing

Step 1: Stepper Cardio
Step 2: Immediately off the stepper, as slow and controlled as you can, do your abdominal movement.
Step 3: Pop up from abdominal work, and enter into your throwing phase
Repeat for the 15 total sets
Sets 1-3 = First Quarter / Sets 13-15 = Overtime

#RWQB Workout

Level 8 (3 sets): 1min :20 sec = 20 calories/6floors/.12 miles at 200lbs
Abdominal: Roll Out (3 sets)
QB QORE: 2 Feet, Pull It, 3 Step It (7 throws each)

Level 9 (3 sets): 1min :10 sec = 20 calories/5 floors/.12miles 
Abdominal: Barbell Standing Twists (3 Sets of 10 each side)
QB QORE: "L Drill", BIG IT, ClapReact (6 throws each)

Level 10 (3 sets): 1:00 min = 18 calories/5floors/.11 miles
Abdominal: Band side holds (3 Sets of 10 each side)
QB QORE: ONOFF, SWITCH, KNEE-2-3 (5 throws each)

Level 11 (3 sets) :50 sec = 16 calories/5floors/.10 miles
Abdominal: Single Arm (25lb) Hand -Hold, 10lb lower ab raise (3 Sets of 10)
QB QORE: QBKarioke, 3 READ (Pop/Drop/Rotate), 5 step shallow (5 throws)

Level 12 (3 sets) :45 sec = 12.2 calories/4floors/.10 miles
Abdominal: Pure weighted sit up (15 pounds - 3 sets of 15)
QB QORE: Bubble RT, Bubble LT, React to the swing pass (5 Throws)

Total: 258 Calories / 1.65 miles / 75 floors (Stepper only)
84 total throws
165 "abdominal" movements
Goal: Complete workout in :50minutes for optimal tempo