8.28 Friday | Home Challenge
This metcon will feel intense, it’s a sprint effort but will be over quickly.
This will take 20-35 minutes.
Grab a friend! Let’s have some fun
Warm Up
cardio warm up
3 minutes
Alternate between bodyweight movements of your choosing.
LEG SWINGS
30 seconds each leg
Big loose swings
STAR STRETCH
30 seconds
SEATED HIP OPENER
60 seconds
Giant Circuit — 1X
Note- You’ll perform exercises one after another. Rest as needed. See how quickly you can complete this Giant Circuit. You’ve got 40 SQUAT CLEAN AND PRESS total.
EQUIPMENT
DUMBBELLS (I’ll use a pair of a few pairs 10-15 and 20-25lb DBs)
MAT
BOX/BENCH
EXERCISES
20 reps DEVIL PRESS
10 reps DUMBELL THRUSTERS
20 reps BENT OVER PALMS FACING OUT DBS
10 reps DUMBELL THRUSTERS
30 reps LYING TRICEP EXTENSION DUMBBELLS
10 reps DUMBELL THRUSTERS
30 reps ALT. BICEP CURL count each curl
10 reps DUMBELL THRUSTERS
40 reps WALKING LUNGE count each lunge
10 reps DUMBELL THRUSTERS
40 reps PLANK ROW count each row
10 reps DUMBELL THRUSTERS
50 reps DB SWING
10 reps DUMBELL THRUSTERS
50 reps BOX JUMPS
10 reps DUMBELL THRUSTERS
DEVIL PRESS
20 reps
I’ll use a pair of 25lb DBs. Modify by removing the push up
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
BENT OVER ROW PALMS FACING OUT DB
20 reps
Keeping your next and spine long, lifting hands to the bottom of the ribs
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
LYING TRICEP EXTENSION DUMBBELLS
30 reps Alt directions
Keeping those arms at a fixed hight and bending at your elbows
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
ALT. BICEP CURL
30 reps
Count each rep
I’ll use 20lb DBs
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
WALKING LUNGE
40 reps
Count each rep (20 per leg)
If you grip is tired place DBs on your shoulders.
I’ll use 25lb DBs
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
PLANK ROW
40 reps, Count each row
Modification- High plank shoulders taps
I’ll use 25lb DBs
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
kb swing
50 reps
This is a hip hinge not a squat. Keep your chest tall as you allow the bell to swing between your legs.
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
BOX JUMPS
50 reps
Modify by stepping up one at a time.
This will take the longest and will be the most challenging!
DUMBBELL THRUSTERS
10 reps
I’ll use a pair of 10lb-15lb DBs
Option to use a single DB if needing to modify the movement
Cooldown
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
30 seconds
PIGEON
30 seconds each leg
SUPINE SPINAL TWIST
30 seconds each leg