3.21 Friday | Gym

WARM UP

CHALLENGE DAY! These are fun, grab a friend. Lets get to work

jog treadmill

I like to walk for 5 minutes and do a light jog the remainder of the time.

LOW LUNGE CROSSBODY TWIST

30 seconds

LEG SWINGS

30 seconds Switch halfway

DEEP SQUAT HIP AND ANKLE OPENER

30 seconds

Circuit 1 — 5X

Note- You’ll perform 5 exercise for 5 reps each one after another with little to no rest. The goal is to set down the weights/change weights as little as possible between exercises.

Quick math for you: That’s 25 reps each round X 5 rounds= 125 total reps
This is A LOT of volume so adjust and modify as needed!

Weight: I’ll begin with a pair of 20-25lb DBs and increase or decrease if needed. Having more than one pair may be helpful since you may be able to go heavier on the Lower body movements and more moderate on the Upper Body movements.

EQUIPMENT
DUMBBELLS

EXERCISES
5 SUITCASE SQUATS
5 SQUAT CLEAN
5 PUSH PRESS
5 THRUSTERS
5 DB PUSH UP
60 seconds Rest

SUITCASE SQUAT

5 reps

Alternative- Sumo Squat. If you feel any pressure in your back from the Suitcase squat, holding the weight between your legs will help. Widen your stance about shoulder width or wider, toes pantingly slightly out.

DB SQUAT CLEAN

5 reps

Bothering your lower back, widen your stance and tap the weights between your legs

PUSH PRESS

5 reps

Use the dip in your legs to aid in pressing the heavier load overhead. Keep your lower back and pelvis in line- avoid arching through your lower back.

THRUSTERS

5 reps

Weights racked on your shoulders as you sit back into a squat. Push to standing and propel the DB straight overhead into a overhead press position.

DB PUSH UP

5 reps

Modify by performing the push up on an elevated surface such as a bench, box or against a wall.

GIANT Circuit 2 — 2X

Note- Perform exercises for 40 seconds each with 20 seconds between. Repeat 2X.

EQUIPMENT
MAT
JUMP ROPE
SINGLE DB
SLIDERS

EXERCISES
40 sec JUMP ROPE
20 seconds Rest
40 sec GATOR DRAG
20 seconds Rest
40 sec LUNGE PULSES (Left leg)
20 seconds Rest
40 sec LUNGE PULSES (Right leg)
20 seconds Rest
40 sec SKATERS
20 seconds Rest
40 sec WALL SIT ALT LEG KICKS
20 seconds Rest
40 sec 4 MTN CLIMBERS + BLAST OFF
60 seconds Rest

JUMP ROPE

40 seconds

Advanced- Double unders
Modify- Skipping or alternative exercise": jumping jacks

GATOR DRAG

40 seconds

I like to keep my feet both on one slider. But using two is also a great option if slider is too small.

LUNGE PULSES

40 seconds (each leg)

Staying low in the bottom of a lunge, back knee should be floating just off, weight is loaded into the front heel. Perform tight pulses.

SKATERS

40 seconds

Modify by stepping to the side and keeping a more upright position.

WALL SIT ALT LEG KICK

40 seconds

Sit with feet shoulder width apart, upper back and shoulders pressed into the wall. Alt lifting and extending one leg at a time.

4 MTN CLIMBERS + BLAST OFF

40 seconds

In high plank position perform 4 Mtn climbers before pressing and bringing your knees just floating off the floor.

Cooldown

DOWN DOG

As desired

PIGEON

As desired each leg

DEEP SQUAT + HAMSTRING STRETCH

As desired

SUPINE SPINAL TWIST

As desired