1.23 Friday | Home

Today we challenge your endurance!

Warm Up

JOG IN PLACE

2 Minutes

Perform any bodyweight cardio of your choosing

STAR STRETCH

30 seconds

Exhale as you reach hand to opposite foot

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Sit down into a deep squat for a few counts before extending your hips up

WALL FACING LEG SWING

30 seconds Switching halfway

Big loose swings

Circuit 1 — 5X

Note- HIGH HEART RATE! Perform movements one after another for 40 seconds of work with 20 seconds of transition. Working at moderate load for continuous effort. Rest 60 seconds Between each round. Repeat 5 rounds.

EQUIPMENT
BOX
DUMBBELLS
MAT

EXERCISES
40 seconds DUMBBELL THRUSTERS
20 seconds Rest
40 seconds PLANK ROW
20 seconds Rest
40 seconds BENT OVER ROW + TRICEP EXTENSION
20 seconds Rest
40 seconds BOX JUMP
20 seconds Rest
40 seconds SUMO SQUAT + UPRIGHT ROW
60 seconds Rest
Repeat 5 rounds

DUMBBELL THRUSTERS

40 seconds

Modify by using a single DB

PLANK ROW

40 seconds

Widen your feet. Row hand to hip

BENT OVER ROW + TRICEP EXTENSION

40 seconds

BOX JUMP

40 seconds

Modify by stepping down and or stepping up as needed

SUMO SQUAT + UPRIGHT ROW

40 seconds

Using a light-moderate load

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

Stand next to a wall for support

HIP AND ANKLE OPENERS

30 seconds

Soft rotations pressing into your thighs

KNEELING HAMSTRING STRETCH

30 seconds Alt legs

Option to keep a soft bend in your front knee

SCORPION STRETCH

30 seconds Alt sides

Allow for the deep stretch in your lower back and hip flexors