050420 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: 8 good mornings with a dumbbell or other light weight on your shoulders 6 glute bridges with the same weight across your hips Class timecap: 10 minutes


WORKOUT

LEVEL 1

For total rounds and reps, in 15 minutes: 15 dumbbell deadlift 10 hang clean 10 front lunge with dumbbells (farmer carry position) Female weight: 10#/Male weight: 20#


LEVEL 2

For total rounds and reps, in 15 minutes: 15 dumbbell deadlift 10 hang clean 10 front lunge with dumbbells (farmer carry position) Female weight: 20#/Male weight: 35#


LEVEL 3

(Essentials) For total rounds and reps, in 15 minutes: 15 dumbbell deadlift 10 hang clean 10 front lunge with dumbbells (farmer carry position) Female weight: 35#/Male weight: 50# (Full Gym) For total rounds and reps, in 15 minutes: 15 barbell deadlift 10 hang clean 10 box step up (back rack position) Female weight: 75#/Male weight: 115#


REFLECTION

Did you take action and DO WORK this weekend to get you closer to being that physically fit person?


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