Optional Bodyweight | Home
Home members, Don’t have access to a home cardio equipment for Fridays workout.. Give this a go.
Warm Up
BODYWEIGHT CARDIO WARM UP
3 minutes
Move for a continuous 3 minutes
STAR STRETCH
30 seconds
SEATED HIP OPENER
30 seconds
DEEP SQUAT HIP AND ANKLE OPENER
30 seconds
Circuit 1 — 3X
Note- Perform exercises for 45 seconds of work with 15 seconds of rest between EACH movement. With 15 seconds of rest at the end of each round.
EQUIPMENT
MAT
SINGLE DB
EXERCISES
45 seconds WALKOUT
15 seconds Rest
45 seconds 4 MTN CLIMBER + BLAST OFF
15 seconds Rest
45 seconds SIDE STEP + JUMP SQUAT
15 seconds Rest
45 seconds ALT. LATERAL LUNGE + HALO
WALKOUT
45 seconds
If space is available perform a few reps in one direction before turning around.
4MTN CLIMBER + BLAST OFF
45 seconds
SIDE STEP + JUMP SQUAT
45 seconds
Modify by performing air squat
ALT LATERAL LUNGE + HALO
45 seconds
Hold a single DB. I’ll use a 20-25lb DB
Circuit 2 — 3X
Note- Perform exercises for 45 seconds of work with 15 seconds of rest between EACH movement. With 15 seconds of rest at the end of each round.
EQUIPMENT
MAT
JUMP ROPE
DUMBBELLS
EXERCISES
45 seconds JUMP ROPE
15 seconds
45 seconds SKATERS
15 seconds
45 seconds SKIER SWING
15 seconds
45 seconds CRAB KICKS
JUMP ROPE
45 seconds
Advance by performing Double under. No jump rope? Perform Jumping jacks or high knees.
SKATERS
45 seconds
Modify by stepping side to side, then lower.
SKIER SWING
45 seconds Light
I’ll use a pair of 12.4-15lb DBs
Set up with a little more of a narrow stance
CRAB KICKS
45 seconds
Exhale as you reach opposite hand to opposite foot.
Circuit 3 — 3X
Note- Perform exercises one after another with no rest between movements. Repeat rounds with as little rest as possible.
EQUIPMENT
LONG LOOP RESISTANCE BAND
MAT
DUMBBELLS
EXERCISES
20 reps RESISTANCE BAND CRUNCH
40 reps WEIGHTED ALT. KNEE DRIVES
12 reps CRUNCH + LEG RAISES
16 reps FOREARM HIP DIPS
RESISTANCE BAND CRUNCH
20 reps
Choke up or double up on bands to increase resistance.
WEIGHTED ALT. KNEE DRIVES
40 reps (count each knee)
Option to perform bodyweight. Advance by holding a single heavy weight or pair of DBs.
CRUNCH + LEG RAISES
12 reps
FOREARM HIP DIPS
16 reps
Cooldown
SHOULDER STRETCH + HIGH ELBOW
60 seconds Alt. arms
RUNNERS LUNGE FLOW
60 seconds Alt. legs
CAT COW
30 seconds
SUPINE SPINAL TWIST
2 minutes (1 min each side)