4.25 Friday | Gym

Challenge workouts are my favorites! You'll use moderate load and work at a faster pace.
Rest as needed. Let’s get after it!

Warm Up

cardio warm up

5 Minutes

Break a sweat! I like to walk for 5 minutes and will add time if I want to run.

INCHWORM

30 seconds

Hold the bottom plank position for an extra count

LOW LUNGE CROSSBODY TWIST

30 seconds

Alt arms with the same leg. Exhale as you twist.

deep squat + HAMSTRING STRETCH

30 seconds

Metcon — 5X

Note- Complete exercises one after another, rest as needed. How quickly can you get this done?

EQUIPMENT
JUMP ROPE
KB *I’ll use a 40-45
DUMBBELLS *I’ll use a pair of 25s
WALL BALL *14lb Ball
ROWER

EXERCISES
20 reps DOUBLE UNDERS
20 reps KB SWINGS
200 Meter ROWER
20 reps PLANK ROW
10 reps MED BALL OBLIQUE WALL TOSS (10 each side)

double under

20 reps

Modify- 60 single jumps

KB SWING

20 reps
I’ll use a 40-45lb KB

This is not a squat. Hinge at your hips and use the explosiveness of the thrust to carry the weight

ROWER

200 meter sprint

Option to ride a bike or run on a treadmill. Think all out effort for 35-55 seconds depending on experience.

PLANK ROW

20 reps
I’ll use a pair of 25lb DBs

Modify by dropping to knees or performing a Gorilla row. Standing, hinged at hips and row DB to ribs.

MED BALL OBLIQUE WALL TOsS

10 reps each side
I’ll use a 14lb ball

Explosively throw the ball at the wall, exhale as you rotate through your core during the toss.

Cooldown

standing quad stretch

30 seconds Alt legs

Feel free to anchor on an object to help with balance

STANDING CROSSS HAMSTRING

30 seconds Alt sides

CAT COW

30 seconds

Big inhale as you round up through your spine

supine spinal twist

60 seconds

Stay and allow yourself to sink deeper into each side