4.24 Friday | Gym

 

This total body workout includes higher reps and lighter loads. Work at an intensity that allows you to keep rest minimal. Rest 5 minutes between circuit 1 and 2.

Warm Up

cardio warm up

10 Minutes

I enjoy walking for 5-10 minutes

walkout

30 seconds

Hold plank for an extra count before reversing the motion.

LEG SWINGS

30 seconds

Big loose swings

deep squat + hamstring

30 seconds

Holding the bottom of each squat

 

Metcon Circuit 1 — 4X

Note- Perform exercises one after another, completing 4 rounds as quickly as possible. Modify by reducing the numbers of rounds.

EQUIPMENT
DUMBBELLS
BOX
MAT

EXERCISES
20 reps DUMBBELL PUSH PRESS
20 reps BEAR CRAWL
20 reps BOX JUMP
20 reps SIT UP + TOE TOUCH
No written rest. Repeat.

DUMBBELL PUSH PRESS

20 reps Light- Moderate
I’ll use a pair of 15-20lb DBs

Use your legs to help drive the weight up overhead

BEAR CRAWL

20 reps count each step/reach you make

Knees should float just off the floor, avoid lifting your hips and putting your butt in the air.

BOX JUMPS

20 reps

Increase box height if comfortable. I’ll work around 30”

sit up + toe touch

20 reps

Option to modify with Deadbug, alternating tapping toe to mat or crunches

 

Metcon Circuit 2 — 4X

Note- Perform exercises one after another, completing 4 rounds as quickly as possible. Modify by reducing your number of rounds.

EQUIPMENT
DUMBBELLS (I’ll use 15-17.5lb DBs)
TREADMILL
MAT
KB

EXERCISES
20 reps ALT. BICEP CURL
20 reps KB SWING
20 reps BLAST OFF
30 seconds SPRINT
No written Rest, Repeat.

ALT. BICEP CURL

20 reps
I’ll use 15-17.5lb DBs

KB SWING

20 reps Moderate
I’ll use a 40-45lb KB

Maintain a soft bend in your knees during the hinge.

BLAST OFF

20 reps

Pressing through the palm of your hands as your hips shift back over your feet. Knees just off the mat.

SPRINT

30 seconds max effort Sprint

modify by jogging or walking for 60 seconds

 

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DOWN DOG

30 seconds

Peddle out your feet before placing them flat on the floor and pressing your chest to the top of your thighs.

PIGEON

30 seconds each leg

SUPINE SPINAL TWIST

60 seconds each leg

Keep both shoulders flat on the floor as you increase the twist bringing the leg across the center body.

 
Full Body, ConditioningAngela Fales