12 Days of Xmas – 4UBF Style – 9 Ladies Dancing

9 Ladies dancing, I know what you boys are thinking, no these are not those sort of dancing girls!

These ladies are fit, fast and lean! With this in mind today session will be all about Fat burning and Speed! 

9 Ladies Dancing

Using a 20m Stretch 

High knees X 2 

Butt Kicks X 2

Hopping X 2 Each Leg

Ski Jumps (long steps but “skiing” on 45 degree angles”)

Frog Jumps X 2 Laps

Sprinters Skips X 2 Laps (Pretend you are skipping as a child would down the street, but take a really long step and a really big hop)

Pitta patter  on the spot for 30 seconds then Sprint up and back X 6

FINISHER

Set a timer to 60 seconds sprint up and back as many times as possible

REST 30sec

Set a timer to 45 seconds sprint up and back as many times as possible

REST 30sec

Set a timer to 30 seconds sprint up and back as many times as possible

REST 30sec

Set a timer to 15 seconds sprint up and back as many times as possible

****If you really want to step it up work your way back up from 15 seconds to one minute

Stay Awesome Guys!

Tim Morgan

4 U Body Fitness

Mobile Personal Training Specialists