1.16 Friday | Gym

Warm Up

JUMP ROPE

3 Minutes

Get worm doing any bodyweight movements of your choosing

inchworm

30 seconds

Maintain a slight bend in your knees as you reach for the floor

ARM SWINGS

30 seconds

Alt. the top arm

THORACIC ROTATION

30 seconds

Switch halfway. Inhale as you open up, exhale as you twist down

Superset 1 — 4X

Note- This will take you 16 minutes. Very doable for all fitness levels. Adjust your intensity by challenging your run speed

EQUIPMENT
TREADMILL

EXERCISES
2 Minutes JOG/RUN
2 Minutes WALKING
Repeat 4X

JOG/RUN TREADMILL

2 Minutes

Select a pace you can maintain for the full 2 minutes

WALKING

2 Minute

Recovery Pace

Circuit 2 — 4X

Note- Movements are to be performed one after another with little rest. Resting 60 seconds between rounds. Repeat 4 Rounds

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SINGLE ARM POWER SNATCH Alt arms
10 reps PLANK ROW
10 reps HAMMER CURL
10 reps 1:2 KNEELING WOOD CHOP Right Side
10 reps 1:2 KNEELING WOOD CHOP Left Side
5 reps BURPEE TO CHIN UP
60 seconds Rest

SINGLE ARM POWER SNATCH

10 reps Heavy single DB
I’ll use a 30lb DB

Full squat, Alternating arms at the bottom of each rep

PLANK ROW

10 reps
I’ll use a pair of 20-25lb DBs

Keep your feet wide to help stabilize

HAMMER CURL

10 reps
I’ll use a pair of 15lb DBs

Avoid rocking the weight up

1:2 kneeling wood chop

10 reps Left side
10 reps Right side

Exhale as you chop, inhale as you return to starting position

BURPEE TO CHIN UP

5 reps

Modify by stepping up to the bar on a box and doing a slow controlled lower with feet hanging

Cooldown

STANDING QUAD STRETCH

30 seconds

Switch legs halfway

DOWN DOG STRETCH

30 seconds

Peddle out your heels, press your chest into the top of your thighs

THREAD THE NEEDLE

30 seconds

Switching halfway

cat cow

30 seconds

Inhale round up, exhale round down