12.24 Wednesday | Gym
This workout requires minimal equipment, moves quickly and trains the entire body. Great for improving your anaerobic fitness. Your rests are programed in.
Warm Up
CARDIO WARM UP
5 Minutes
Walking
WALKOUT
10 reps
ALT. RUNNERS LUNGE
12 reps count each leg
DEEP SQUAT HIP AND ANKLE OPENER
60 seconds
Circuit 1 — 5X
Note- This block will take 20ish Minutes. Perform each exercise for 45 seconds followed by 15 seconds of work. Rest 60 seconds at the end of each round. Repeat 5X
EQUIPMENT
MAT
DUMBBELLS (I’ll use 30 and 25lb DBs)
EXERCISES
45 seconds MAN MAKERS
15 seconds Rest
45 seconds KB SWING
15 seconds Rest
45 seconds HEEL TAPS
15 seconds Rest
45 seconds FOREARM WIDE MTN CLIMBERS
60 seconds Rest. Repeat
MAN MAKERS
45 seconds
Moderate load
I’ll use a pair of 25lb DBs
kB SWING
45 seconds
Moderate, I’ll use a 45lb KB
HEEL TAPS
45 seconds
Modify: Jog in place
FOREARM WIDE MTN CLIMBERS
45 seconds
Exhale as you reach knee to elbow. Inhale as you lengthen
Circuit 2 — 5X
Note- This block will take 20ish minutes. Perform each exercise for 45 seconds followed by 15 seconds of work. Repeat 5X
EQUIPMENT
MAT
DUMBBELLS
*JUMP ROPE optional
EXERCISES
45 seconds DOUBLE UNDER/JUMP ROPE
15 seconds Rest
45 seconds CHEST PRESS IN FLOOR BRIDGE
15 seconds Rest
45 seconds SINGLE ARM POWER SNATCH Alt arms
15 seconds Rest
45 seconds SKATERS
60 seconds Rest. Repeat.
DOUBLE UNDERS
45 seconds
Modify- regular jump rope. Alternative exercise- Jumping jacks
CHEST PRESS IN FLOOR BRIDGE
45 seconds
I’ll use a pair of 25-30lb DBs
SINGLE ARM POWER SNATCH
45 seconds Moderate
I’ll use 20-25lb DB
Alternate arms each rep
skaters
45 seconds
Stand taller if you find your lower back is uncomfortable when reaching for the floor.
Set — 1X
Note- Select a speed that your able to maintain.
EQUIPMENT
TREADMILL
EXERCISES
.5 mile TREADMILL
TREADMILL
.5 Mile
Jog, walk or incline walk a half mile as quickly as you can.
Cooldown
DOWN DOG
60 seconds
RUNNERS LUNGE FLOW
60 seconds
CAT COW
60 seconds
SUPINE SPINAL TWIST
60 seconds