1.31 Friday | Gym

 

Today is conditioning! Select moderate load for quicker reps. Heart rate will remain high! We’ve got 3 full blocks, making the meat of this workout about 34 minutes. If you need to reduce time you can eliminate a block or reduce the number of rounds in each.

Warm Up

WALKING

5 Minutes

LOW LUNGE CROSSBODY TWIST

30 seconds Alt legs and arms

ADDUCTOR LUNGE

30 seconds Switch legs halfway

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

 

Circuit 1 — 3X

Note- Perform exercises for 45 seconds rest with 15 seconds rest between rounds. Repeat 3 rounds. Work at moderate to lighter load for quick reps.

EQUIPMENT
BARBELL
JUMP ROPE
SINGLE DB (I’ll use a 25lb DB)

EXERCISES
45 seconds BARBELL SQUAT CLEAN
15 seconds Rest
45 seconds DOUBLE UNDERS
15 seconds Rest
45 seconds HOLLOW HOLD CHEST PRESS Right Arm
15 seconds Rest
45 seconds HOLLOW HOLD CHEST PRESS Left Arm
60 seconds Rest

BARBELL Squat clean

45 seconds Light-Moderate Load

I’ll work around 65-75lb total. Select a load that keeps you moving and quickly.

DOUBLE UNDERS

45 seconds

Alternative- Single jumps

hollow hold single arm chest press

45 seconds Left Arm
15 seconds Rest
45 seconds Right Arm

I’ll use a single 20-25lb DB.

 

Circuit 2 — 3X

Note- Perform exercises for 45 seconds rest with 15 seconds rest between rounds. Repeat 3 rounds. Work at moderate to lighter load for quick reps.

EQUIPMENT
BOX
DUMBBELL

EXERCISES
45 seconds BURPEE BOX JUMP
15 seconds Rest
45 seconds SINGLE OVERHEAD ISO HOLD MARCH Right Arm
15 seconds Rest
45 seconds SINGLE OVERHEAD ISO HOLD MARCH Left Arm
15 seconds Rest
45 seconds SIT UP TOE TOUCH
60 seconds Rest

BURPEE BOX JUMP

45 seconds

Modify by stepping up and down on the box

SINGLE OVERHEAD ISO HOLD MARCH

45 seconds Right Side
15 seconds Rest
45 seconds Left Side

I’ll hold a single 25-35lb DB

sit up + toe touch

45 seconds

 

Circuit 3 — 3X

Note- Perform exercises back to back. Rest as needed. Keep it minimal. Keep the Rower quick and slow controlled core movements to follow.

EQUIPMENT
ROWER
DUMBBELLS
MAT

EXERCISES
60 seconds ROWER Sprint
16 reps WEIGHTED DEAD BUG
12 reps BEAR CRAWL PULL THROUGH
Repeat

ROWER

60 seconds Sprint

Quick but consistent pulls

WEIGHTED DEAD BUG

16 reps

Modify by removing weight

BEAR CRAWL PULL THROUGH

12 reps

Knees should be floating just off the mat

 

Cooldown

DOWN DOG

30 seconds

PIGEON

30 seconds each leg

kneeling hamstring

30 seconds Switch halfway

THREAD THE NEEDLE

30 seconds Switch halfway

 
Total Body, Conditioning, CoreAngela Fales