4.4 Friday | Home

 

Warm Up

It’s Conditioning day. That means we will be strengthening our cardiovascular and respiratory system. Your goal is to maintain in movement, keeping rest to a minimum. Select light to moderate loads that allow for that endurance work but also keep the intensity challenging.

JOG IN PLACE

3 Minutes

Perform any cardio of your choosing. Get warm

LOW LUNGE CROSSBODY TWIST

30 seconds

Alt your reaching arm to open up both sides of your core

SEATED HIP OPENERS

30 seconds

Rotating through both sides of the body

STAR STRETCH

30 seconds

Exhale as you reach opposite hand to opposite leg

 

Circuit 1— 3X

Note-Performing movements one after another moving as quickly as possible with minimal rest. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
DB/KB

EXERCISES
12 reps OVERHEAD SINGLE ARM WALKING LUNGES each arm
16 reps DB SWINGS
12 reps CHEST PRESS IN FLOOR BRIDGE
16 reps BOX JUMPS
30 seconds Rest

OVERHEAD SINGLE ARM WALKING LUNGES

12 reps each side of the body

Lock that elbow at your side near your ear. Challenge your weight

DB SWING

16 reps

Hinge at your hips and explosively thrust your hips forward to propel the weight to chest height

CHEST PRESS IN FLOOR BRIDGE

12 reps

Doing this on the floor helps find a more natural range of motion in your chest press. Keep your hips elevated

BOX JUMPS

16 reps

Modify by stepping up and down

 

Circuit 2 — 3X

Note- This circuit will also take 12 minutes. You’ll work for 40 seconds with 20 seconds of rest/transition. Repeat 3x

EQUIPMENT
ELEVATED SURFACE/BENCH/BOX*Optional read notes
SLAM BALL
DUMBBELLS

EXERCISES
40 sec BENCH TOE TAPS
20 seconds Rest
40 sec BICEP CURL AROUND THE WORLD
20 seconds Rest
40 sec MED BALL RAINBOW SLAM
20 seconds Rest
40 sec ROWER

BENCH TOE TAPS

40 seconds

The higher the elevation the more difficult. Can tap the top of your ball.

Modify by tapping a DB on the floor.

BICEP CURL AROUND THE WORLD

40 seconds

Keeping those elbows near your sides during the full range of motion

MED BALL RAINBOW SLAM

40 seconds

Explosively throw the ball to the floor beside you.

ROWER

40 seconds

Big push with your legs as you then pull with your arms

 

Cooldown

DOWN DOG PEDAL STRETCH

30 seconds

Peddle out your heels before pressing them into the mat

FIGURE 4 LEG STRETCH

60 seconds

Gently pull into your chest

KNEELING HAMSTRING STRETCH

60 seconds

Breathe into the movement to deepen the stretch

CHILDS POSE

30 seconds

Elbows off the mat pressing your hands into the mat

 
Conditioning, Total BodyAngela Fales