12-week NHB 2013 training program

Week 4

DAY 1

The B-boy Warm up

A1. Front Swing (KB or DB) 3 x 10
A2. Thruster 3 x 10
A3. Biceps+Push press+Triceps 3 x 10

B1. Sprinter sit ups 3 x 10
B2. Half moon/Swipe healer 3 x 10

Short rest between every set (30sec -60sec).

Workout
Tabata: 20 seconds of work and 10 seconds of rest for total of 4 minutes.
1. Right arm KB swing
2. Left arm KB swing
3. Right arm KB swing
4. Left arm KB swing
5. Right arm KB swing
6. Left arm KB swing
7. Right arm KB swing
8. Left arm KB swing

5 minutes of cool down!

—————————–

DAY 2

The B-boy Warm up

B-boy Circuit

Do 5 different stations.
1min work for each station and move to the next station as fast as possible (max. 10 second break.)
After you have done all 5 stations, rest 2min and start again.
Total 1-3 sets.

  1. Kettlebell Swing (Two hand x 10 + One hand x 10+10)
  2. Basic Sit Ups
  3. Box Jump (walk down)
  4. Toprock + Footwork
  5. Mountain Climber

5 minutes of Cool Down!

—————————

DAY 3

The B-boy Warm up

A1. Front Swing (KB or DB) 3 x 10
A2. Swing Squat (KB or DB) 3 x 10
A4. Lunge (KB or DB) 3 x 10 (5+5)

B1. Eight 3 x 10
B2. Half moon/Swipe Healer 3 x 10

Short rest between every set (30sec -60sec).

Workout
Tabata: 20 seconds of work and 10 seconds of rest for total of 4 minutes.
– Two hand KB Swing

5 minutes of Cool Down!

—————————–

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