Workouts 1/29-2/4

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Day 1

Warmup:

Run 20 seconds, back pushups x 3 into childs pose
Run 20 seconds, pidgeon stretch
Run 20 seconds, seated t spine twists to overhead reach
Run 20 seconds, sumo squats x 5
Run 20 seconds, lying hamstring stretch
Run 20 seconds, lying ITB stretch (go across your body with your leg)

Countdown of reps. Start with 10 of each, then 8, 6, 4, 2
DDPU x 10
Squat x 10
Prisoner lunge x 10
Plank leg raise x 10

Workout:

Complete each exercise for 30 seconds one right after the other, then rest 30 seconds at the end of the round. Complete 3 sets:
KB Goblet squat
Bent over row
Waiters bow with weight at chest
Bent over row with a twist

 

Complete each exercise for 30 seconds one right after the other, then rest 30 seconds at the end of the round. Complete 3 sets:
KB swing
Supine (laying on your back) pullovers
KB swing
Supine tricep extensions

 

Complete each exercise for 30 seconds one right after the other, then rest 30 seconds at the end of the round. Complete 3 sets:
KB kneel downs
KB drop lunge
KB curl
Fast getups

 

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