Optional Saturday | Gym

Todays workout is optional and all bodyweight! How quickly can you get these done?

Warm Up

WALKING WARM UP

5 Minutes

ALT RUNNERS LUNGE

30 seconds

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

SEATED HIP OPENERS 90/90

30 seconds

Circuit 1— 5X

Note- This endurance and Bodyweight focused block will challenge you. You’ll perform 12 reps of each exercise one after another as quickly as possible. Rest minimally and pace yourself.

EQUIPMENT
TREADMILL
AB MAT

EXERCISES
2 MINUTE JOG
12 reps AIR SQUATS
12 reps PLANK SNAP LUNGE JUMP
12 reps SPIDER PUSH UP
12 reps ALT JACKNIFE
12 reps FLOOR BRIDGE WALKOUT
Repeat 5X

JOG

2 Minutes

You choose your pace.
Tip: Select a speed that you can maintain the full 3 minutes. Keep it challenging.

AIR SQUATS

12 reps

PLANK SNAP LUNGE JUMP

12 reps

SPIDER PUSH UP

12 reps

Modify with regular push ups. Before coming down to your knees, try performing on an elevated surface.

ALT. JACKKNIFE

12 reps

Count each reach

floor bridge walkout

12 reps

Circuit 2 — 4X

Note- Same set up as the block above. You’ll perform 12 reps of each exercise one after another for as quickly as possible. Rest minimally and pace yourself.

EQUIPMENT
JUMP ROPE
AB MAT

EXERCISES
30 reps JUMPS
12 reps LATERAL LUNGE + CURTSY LUNGE
12 reps POP SQUAT FLOOR REACH
12 reps SUPERMAN
12 reps CORKSCREW
Repeat. 4X

JUMP ROPE

30 reps

Advance by performing 50 DUs

LATERAL LUNGE + CURTSY LUNGE

12 reps each leg

Stay on the same leg for all reps

FLOOR REACH POP SQUATS

12 reps

Modify by removing the hop

SUPERMAN

12 reps

Alternative movement standing arm circles

Advancement- Hand release push ups

CORKSCREW

12 reps Alt direction

Modify by bending your legs

Cooldown

DOWN DOG STRETCH

30 seconds

PIGEON

30 seconds each leg

KNEELING HAMSTRING

30 seconds

SCORPION STRECH

30 seconds