050120 WORKOUT

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

5 rounds for quality: 1 strict pullup negative 2 strict pushup negatives (to a deficit if possible) Class timecap: 10 minutes


WORKOUT

LEVEL 1

For total reps, in 10 minutes, 2 rounds: *First 2 minutes: Alternating shoulder touches in the pushup position ~~Fire Build 1 minute~~ *Second 2 minutes: Cobra pushups ~~Fire Build 1 minute~~ *Third 2 minutes: Burpees ~~Fire Build 1 minute~~ *Fourth 2 minutes: Candlesticks ~~Fire Build 1 minute~~ *Fifth 2 minutes: Jumps over a dumbbell (or onto a platform between 1' and 2' high)


LEVEL 2

For total reps, in 10 minutes, 2 rounds: *First 2 minutes: Alternating shoulder touches with your feet on an elevated platform or wall ~~Fire Build 1 minute~~ *Second 2 minutes: Pushups ~~Fire Build 1 minute~~ *Third 2 minutes: Burpees ~~Fire Build 1 minute~~ *Fourth 2 minutes: Candlesticks ~~Fire Build 1 minute~~ *Fifth 2 minutes: Jumps over a dumbbell (or onto a platform between 1.5' and 2' high)


LEVEL 3

For total reps, in 10 minutes, 2 rounds: *First 2 minutes: Alternating hip touches with your feet on an elevated platform or wall ~~Fire Build 1 minute~~ *Second 2 minutes: Pushups ~~Fire Build 1 minute~~ *Third 2 minutes: Burpees ~~Fire Build 1 minute~~ *Fourth 2 minutes: Candlesticks ~~Fire Build 1 minute~~ *Fifth 2 minutes: Jumps over a dumbbell (or onto a platform between 1.5' and 2' high)


REFLECTION

Take action and DO WORK this weekend to get you closer to being that physically fit person.

5 views

FOLLOW US HERE: 

© 2020 by John Juadines. Proudly created with Wix.com

  • Facebook Clean