1.25 Saturday | Gym & Home Bodyweight

Warm Up

BODYweight warm up

3 Minutes

Feel free to perform bodyweight exercises of your choice

LOW LUNGE CROSSBODY TWIST

30 seconds Alt sides

As twist and your gaze follows your hand to the ceiling, exhale. Inhale as you bring your hand back down to the mat.

DEEP SQUAT + HAMSTRING

30 seconds

Sit into the bottom of each of each squat for 10-30 seconds.

REV. LUNGE ARM CIRCLES

30 seconds

Create wide circles with your arms as you sing low into your lunge.

Circuit 1—3X
540 rep Rundown

Note- Its BENCHMARK time! Are you ready? You’ll perform 20 reps of each exercise for 3 rounds. Record your score somewhere where you can look back at it and beat it the next time.

This is a handful of movements. I suggest looking them over before beginning even writing them down if that makes it easier to refer back to.

20 reps PLANK SHOULDER TAPS count each tap see advancement
20 reps AIR SQUATS see advancement
20 reps TRICEP DIPS
20 reps GORILLA BURPEE
20 reps LIFT OFF LUNGE left leg
20 reps LIFT OFF LUNGE right leg
20 reps BICYCLE CRUNCHES count each leg
20 reps DIAMOND CRUNCH
20 reps HOLLOW ROCK
60 seconds Rest

PLANK SHOULDER TAPS

20 reps each tap counts

Feet wider than shoulders to help with stability

AIR SQUATS

20 reps

ADVANCEMENT: Perform jumping squats

TRICEP DIPS

20 reps

Keep your elbows tracking backwards rather than flaring wide. Keep your back as close to the bench/chair as possible.

Modify- by walking your feet closer under your bum

GORILLA BURPEE

20 reps

Keep your hands on the floor as you jump your feet in to the outside of your hands. Jump back into plank position.

LIFT OFF LUNGE

LEFT side

20 reps

Make this explosively, option to drive the front knee up

LIFT OFF LUNGE

RIGHT side

20 reps

Make this explosively, option to drive the front knee up

BICYCLE CRUNCH

20 reps

Keep your hands lightly supporting your head. Drive your opposite elbow to your opposite knee.

DIAMOND CRUNCH

20 reps

Exhale as you crunch up

HOLLOW ROCK

20 reps/rocks

Small, controlled rocks

Cooldown

SUPINE SPINAL TWIST

30 seconds

CAT COW

30 seconds

KNEELING HAMSTRING STRETCH

30 seconds