7.4 Friday | Home

Warm Up

2 MIN CARDIO WARM UP

Alternate between bodyweight movements of your choice here.

LOW LUNGE CROSSBODY TWIST

60 seconds

DEEP SQUAT + HAMSTRING SRETCH

30 seconds

LONG BAND DISLOCATION

30 seconds

Metcon 1X— (Advanced 2X)

CHALLENGE:
Modify/Intermediate: Perform circuit 1x through. It should take about 15+ minutes.
Advanced: Perform circuit 2x through! (See notes at the very end of the circuit)

Note- Perform exercises one after another. How quickly can you get this done?

Tips: The 50 Thrusters and 40 Burpees will take the MOST time (almost half the time). DON’T get discouraged! That is expected, movements following move much quicker. If you are able to do more than 25 reps in the thrusters unbroken, you need to increase your weight!

EQUIPMENT
BENCH/COOLER/CHAIR/ELEVATED SURFACE
DUMBBELLS (I’ll have a pair of 20, 25s and 30s)
*If you have access to a treadmill or would like to run see the gym side*

EXERCISES
100 HIGH KNEES
50 THRUSTERS
40 BURPEE LATERAL JUMPS
30 KB SWING
30 BOX JUMPS
40 PLANK ROWS count each row
50 GOBLET REVERSE LUNGE count each lunge
100 JUMP ROPE

HIGH KNEES

100 reps count each knee drive

Don’t cheat yourself on these, drive those knees up high! Drive your heart rate up.

THRUSTERS

50 reps
(I’ll use 25lb DBs)

Rest when needed. You shouldn’t be able to perform all 50 reps without resting.

I’ll break this up into 5 sets of 10 reps. That way I can maintain a heavier load.

BURPEE LATERAL JUMP

40 reps

Modification- Nurpee (Burpee but remove the push up) and step to the side.

Alternative exercise- 50 jumping jacks & 50 air squats

KB SWING

30 reps
(I’ll use a 35-40lb KB)

Hinge at your hips, push your butt straight back. Allow the weight to swing between your legs. Explosively thrust your hips forward using that momentum to propel the wight up to shoulder height.

BOX JUMPS

30 reps

Modify stepping/marching up and down.

Alternative exercise- Jump squat, 1 jumping jack + 1 air squat.

PLANK ROW

40 reps count each row
(I’ll use 25-30lb DBs)

Shoulders stacked over your wrists. Pull the weight up and back between your ribs and your hip bone.

GOBLET REVERSE LUNGE

50 reps
(I’ll use a 40lb KB)

With the weight below your chin, pressed against your chest, alternate reverse lunges.

JUMP ROPE

100 reps

Option to perform 100 reps of bodyweight cardio of your choosing

If you’re repeating the circuit (Advanced) you will start back at the DB thrusters.
Rest 2 minutes before repeating.

Cooldown

DOWN DOG

30 seconds

RUNNERS LUNGE FLOW

30 seconds

PIGEON

30 seconds each leg

THREAD THE NEEDLE

30 seconds each arm