042520 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


WORKOUT

LEVEL 1

For total rounds and reps, in 20 minutes: 6 air squats 6 knee tucks 8 single dumbbell push jerks (alternate sides each round) 10 single dumbbell hang cleans (same side as push jerks) (Rx) Female weight: 10#/Male weight: 20#


LEVEL 2

For total rounds and reps, in 20 minutes: 4 seated pistol squats 6 chest tucks 8 single dumbbell push jerks (alternate sides each round) 10 single dumbbell hang cleans (same side as push jerks) (Rx) Female weight: 20#/Male weight: 35#


LEVEL 3

(Essentials) For total rounds and reps, in 20 minutes: 4 pistol squats 6 chest tucks 8 single dumbbell push jerks (alternate sides each round) 10 single dumbbell hang cleans (same side as push jerks) (Rx) Female weight: 35#/Male weight: 50# (Full Gym) For total rounds and reps, in 20 minutes: 4 pistol squats 6 toes to bar 8 barbell push jerks 10 barbell hang cleans (Rx) Female weight: 65#/Male weight: 95#


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. ;-)


WEEKEND REFLECTION: CHALLENGE AND OPPORTUNITY

Homework - Take an opportunity over the weekend to DO WORK and face your challenge.

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