8.8 Friday | Gym
Warm Up
CARDIO WARM UP
3 Minutes
Break a sweat. Perform cardio of your choosing
child pose to frogger
30 seconds
seated hip opener
30 seconds Alt sides
DEEP SQUAT HIP AND ANKLE OPENER
30 seconds
Hold plank for an extra count before walking your feet in
Circuit 1 — 3X
Note- Perform exercises back to back. Keep rest to a minimum. Complete all 3 rounds as quickly as possible.
EQUIPMENT
DUMBBELLS
EXERCISES
10 reps MAN MAKERS
10 reps SINGLE OVERHEAD ISO HOLD MARCH Left side
10 reps SINGLE OVERHEAD ISO HOLD MARCH Right side
30 reps QUICK FEET TOE TAPS
No Rest. Repeat 3 rounds
man makers
10 reps Moderate
I’ll work with 20-25lb DBs
SINGLE OVERHEAD ISO HOLD MARCH
10 reps Each side Moderate
Count each march
I’ll use a single 25lb DB. Exhale as you draw knee up to chest. Inhale as you switch
QUICK FEET TOE TAPS
30 reps
Quick!n The higher the item you tap the more challenging. .
Circuit 2 — 3X
Note- Perform exercises back to back. Rest 30 seconds at the end of each round.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12 reps SINGLE ARM ROW each arm
16 reps KB SWINGS
16 reps BENCH HOP OVERS total
30 second Rest. Repeat 3 rounds
SINGLE ARM ROW
12 reps each arm
Moderate- Heavy
I’ll work around 40lbs
KB SWING
16 reps
Can use a DB here. Think about thrusting your hips to propel the weight up vs lifting with your arms
BENCH HOP OVERS
16 reps
Use the bench from the Single Arm row & KB from the single arm KB swing
Core Circuit 4 — 2X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
MAT
SINGLE DUMBBELL
EXERCISES
12 reps MINI BAND RESISTANCE BYCLE CRUNCHES each leg
12 reps BEAR CRAWL PULL THROUGH
12 reps SIT UP + TOE TOUCH
30 seconds Rest
MINIBAND RESISTANCE BICYCLE CRUNCHES
12 reps Right foot anchored
12 reps Left Foot anchored
Exhale as you reach elbow to opposite knee. Modify by removing the band
BEAR CRAWL PULL THROUGH
12 reps count each pull
Knees floating just off the mat as you pull the weight under across your abdomen
SIT UP + TOE TOUCH
12 reps
Exhale as you reach hands to toes
Cooldown
CAT COW
30 seconds
DOWN DOG
30 seconds
PIGEON
30 seconds each side
SCORPION
30 seconds Alt sides