9.26 Friday | Home Challenge

For this Challenge you will perform 50 reps of each exercise, jump rope 60 seconds. Rest as needed. Then repeat the circuit performing 40 reps for each movement, jump rope 60 seconds. Continue counting down. You are not able to move to the next exercise without having completed all the designated reps. Go as far as you can in 35 minutes.

WARM UP

bodyweight cardio warm up

2 Minutes

Perform bodyweight movements of your choosing. Move for a continuous 2 minutes.

REV LUNGE ARM CIRCLES

30 seconds

deep squat + hamstring

60 seconds

Sit into the bottom of the deep squat

seated hip opener

60 seconds Alt directions

Challenge Metcon - 35 Minute Time Cap

Note- Note- For this Challenge you will perform 50 reps of each exercise, run 400M. Rest as needed. Then repeat the circuit performing 40 reps for each movement, run 400M. Continue counting down. You are not able to move to the next exercise without having completed all the designated reps. Go as far as you can in 35 minutes.

EQUIPMENT
DUMBBELLS
BOX/CHAIR/STAIRCASE
JUMP ROPE

EXERCISES
50 reps DUMBBELL THRUSTERS
50 reps BOX JUMPS
50 reps KETTLEBELL SWINGS
60 seconds JUMP ROPE (see alternatives)

40 reps DUMBBELL THRUSTERS
40 reps BOX JUMPS
40 reps KETTLEBELL SWINGS
60 seconds JUMP ROPE (see alternatives)

30 reps DUMBBELL THRUSTERS
30 reps BOX JUMPS
30 reps KETTLEBELL SWINGS
60 seconds JUMP ROPE (see alternatives)

20 reps DUMBBELL THRUSTERS
20 reps BOX JUMPS
20 reps KETTLEBELL SWINGS
60 seconds JUMP ROPE (see alternatives)

10 reps DUMBBELL THRUSTERS
10 reps BOX JUMPS
10 reps KETTLEBELL SWINGS
60 seconds JUMP ROPE (see alternatives)

DUMBBELL THRUSTERS

5-12lb DBs Light weight

BOX JUMP

Hoping up onto a cooler, staircase or chair

Modify by stepping up vs jumping

DB swing

Moderate weight 20-30lbs

Using a single dumbbell

jump rope

60 seconds

Advancement: 400 Meter Run after each round

Alternative- 30 burpees or 60 seconds high knees

COOLDOWN

A cool down is an essential part of your workout. A cool down can last for 3-10 minutes and includes stretches or gentle variations of the movements you did during your workout. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal, and promote relaxation, gradually cool body temperature, return muscles to their optimal length-tension 

LUNGE CROSS BODY REACH

60 seconds

SPIDER LUNGE STRETCH

60 seconds

DOWNDOG

30 seconds

CATCOW

30 seconds

CHILDS POSE

30 seconds