Bonus Saturday | Gym & home

Warm Up

BODYWEIGHT CARDIO WARM UP

5 Minutes

Alternate between bodyweight movements of your choosing.

INCHWORM

30 seconds

ALT RUNNERS LUNGE

30 seconds

LONG BAND DISLOCATION

30 seconds

Circuit 1—3X

Note- Perform each exercise one after another.

TIMER: I like to use the Free Tabata app in apples App Store. You can change the interval times in the settings.

EQUIPMENT
DUMBBELLS

EXERCISES
40 seconds CHEST PRESS IN FLOOR BRIDGE
20 seconds Rest
40 seconds RENEGADE ROW INTO BEAR CRAWL
20 seconds Rest
40 seconds TRAVEL SUMO SQUAT
20 seconds Rest
40 seconds SUPER SKATERS
40 seconds Rest

CHEST PRESS IN FLOOR BRIDGE

40 seconds

Feet stacked under your knees. Arms at a 75’ angle. Maintain bridge as you press up and lower.

RENEGADE ROW INTO BEAR CRAWL

40 seconds

Begin in high plank position.Perform a push up. Now walk your hands back one at a time into a table top position. Row hands in one at a time. Walk back out to high plank.

Modify by removing the weights

TRAVELING SUMO SQUAT

40 seconds

Step side into a wide sumo squat. As you step that same leg back into center standing positon row the DB’s or KB up to chin hight. Alt directions.

Modify by standing in place.

SUPER SKATERS

40 seconds

Step or hot to the side landing on one leg. Option to support yourself by putting the back toe on the floor. Power up on that single leg. Switch directions.

Modify- Regular skaters or jogging in place.

Circuit 2 —3X

Note- Perform exercises one after another with minimal to no rest. Resting as needed after each round.

EQUIPMENT
DUMBBELLS
BENCH/BOX
MAT
JUMP ROPE

EXERCISES
12 TRICEP KICKBACK
12- Failure rep TRICEP DIPS
60 seconds JUMP ROPE
60 seconds FOREARM WIDE MTN CLIMBERS

TRICEP PUSH DOWN

12 reps

Keep you elbows tucked to your sides as you press your hands down to full lockout.

TRICEP DIPS

12- Failure reps

Modify by walking your feet in and using them to support your weight. Be sure you hit full lockout at the top of each press.

JUMP ROPE

60 seconds

Feel free to perform any bodyweight cardio of your choosing

FOREARM WIDE MTN CLIMBERS

60 seconds

Exhale as you drive knee to elbow. Avoid dropping your hips. If this happens, don’t reach your knee as far.

Circuit 3 —3X

Note-You’ll perform movements back to back. Slow down, properly brace your core. Inhale as you expand, exhale as you shorten your core. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
30 seconds BURPEE LATERAL JUMP
30 seconds WEIGHTED SIT UP
30 seconds RUSSIAN TWIST
30 seconds SCISSOR KICKS
30 seconds Rest

BURPEE LATERAL JUMP

30 seconds

Modify by removing the jumping and push up.

WEIGHTED SIT UP

30 seconds

Modify- Crunch or remove weight.

RUSSIAN TWIST

30 seconds each side

Modify by keeping your feet place on the floor or removing the weight.

SCISSOR KICKS

30 seconds

Modify by bending legs and marching them up and down off the floor.

Cooldown

SUPERMAN

30 seconds

CAT COW

30 seconds

Inhale and round up, exhale and press your belly down

RUNNERS LUNGE FLOW

30 seconds

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms