041920 WORKOUT

DAILY WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees


Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause


MOVEMENT FOCUS: SQUAT HOLD

Collect 3-5 minutes* in a sumo squat, holding a dumbbell in front of you, pausing and resuming as necessary *length based on stamina


WORKOUT

LEVEL 1

2 rounds: 40 single-dumbbell squats 60 single dumbbell reverse lunges (Rx) Female weight: 10#/Male weight: 20# Class time cap: 18 minutes


LEVEL 2

2 rounds: 60 single-dumbbell squats 80 single dumbbell reverse lunges (Rx) Female weight: 20#/Male weight: 35#

Class time cap: 18 minutes


LEVEL 3

(Essentials) 2 rounds: 60 single-dumbbell squats 80 single dumbbell reverse lunges (Rx) Female weight: 35#/Male weight: 50# (Full Gym) 2 rounds: 60 wallballs 80 box step overs with your wallball (Rx) Female weight and box height: 14# & 20"/Male weight and box height: 20# & 24" Class time cap: 18 minutes


REFLECTION - MOST GRATEFUL

What are you most grateful for today? Without intention, we can easily focus too much on the worries of life; most of which we have no control over. It is our objective to fill our mind with Friendly Reminders of how fortunate we are. When the scales tip towards a more grateful mindset, this is when happiness happens. While there are an infinite number of things we can be grateful for; work to leave no stone unturned. The fact you probably have shoes on your feet is pretty awesome. ;-)


APRIL CASH-OUT: 100 PUSHUPS

On your own time, complete 100 pushups! If 100 is too many, you may modify the number to be 50 or 75 pushups. If you are unable to do standard pushups, you can modify to cobra pushups.




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