JRT XPress Workout 9

ROUND 9

Start with the Warm-Up and then complete 30 second intervals of the specified movements in order
Exercise demonstration videos are provided below

WARM UP

Click Play and follow along with the Warm-Up video below

THE WORKOUT

Complete 30 second intervals of the following 12 movements.
Resting 10 seconds after each movement.
For the Jump Rope intervals you can do Single Unders or Double Unders.
Exercise demonstration videos are provided below

Jump Rope

30 Seconds

Seated Calf Raises

30 Seconds

Jump Rope

30 Seconds

Partial Flat Bench Flys

30 Seconds

Jump Rope

30 Seconds

Pull Overs

30 Seconds

Jump Rope

30 Seconds

2 Arm Shoulder Press (Palms In)

30 Seconds

Jump Rope

30 Seconds

Preacher Curls

30 Seconds (15 Seconds / Arm)

Jump Rope

30 Seconds

Close Grip Bench Press

30 Seconds

EXERCISE DEMONSTRATION VIDEOS

Here are demonstration videos of all the exercises in this workout

Single Unders

Double Unders

Seated Calf Raises

Partial Flat Bench Flys

Pull Overs

2 Arm Shoulder Press (Palms In)

Preacher Curls

Close Grip Bench Press

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