4.10 Thursday | Home

Let’s have some fun!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Cardio of your choosing

ALT. RUNNERS LUNGE

30 seconds

WALL FACING LEG SWINGS

30 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Superset 1 — 3X

Note- Increase weight when able.. Rest 60 seconds at the end of each round.

EQUIPMENT
DUMBBELLS
CHAIR/BENCH

EXERCISES
8-10 reps ATG SPLIT SQUAT each leg
12 reps SQUAT TO BENCH
60 seconds rest

ATG SPLIT SQUAT

8-10 reps each leg Moderate
I’ll use a pair of 25-30lb DBs

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

SQUAT to bench

10-12 reps Heavy, Building weight when able

Sit back into a seated position. Avoid rocking to come to standing

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds

EQUIPMENT
BENCH/CHAIR
DUMBBELLS

EXERCISES
10 reps GOBLET SQUAT + REVERSE LUNGE
20 reps LATERAL HOPS
30 seconds Rest

GOBLET SQUAT + REVERSE LUNGE

10 reps Alt legs (Count each squat) Moderate- heavy load

Option to set a pair of DBs racked on your shoulders

LATERAL HOPS

20 reps

The higher the object the more challenging

Superset 3 — 4X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps LUNGE JUMPS
12-Failure reps CALF RAISE
60 Seconds Rest

LUNGE JUMPS

16 reps

Modify by staying in a lunge and pulsing 16 reps on one leg before switching legs

CALF RAISE

12-Failure reps

Option to hold onto a stable surface with one hand and holding weights with the other

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

PIGEON

30 seconds each side

SUPINE SPINAL TWIST

60 seconds each side