11.14 Friday | Gym
Warm Up
This MAIN BLOCK of this workout will take about 25-35 minutes, it’s a fast one! Take the time to warm up and cooldown!
WALKING
3 minutes
Perform bodyweight warm up of your choosing
seated hip openers 90/90
30 seconds
Slow rotations side to side.
deep squat hip and ankle opener
30 seconds
Using your elbows to gently deepen the stretch, warming up the knees and ankles
STAR STRETCH
30 seconds
Exhale as you reach opposite hand to opposite leg. Inhale as you stand tall
Superset 1 — 1X
Note- Perform 2 cardio movements as quickly as possible one after another for one round. Then jump right into the next block.
EQUIPMENT
ROWER
TREADMILL
EXERCISES
300 meters OR 1 minute -1 minute and 30 seconds
400 meters OR 1 minute -1 minute and 30 seconds
Move straight to the next block
Rower
300 Meters
This could take 1 minute - to 1 minute 30 seconds
jog/run treadmill
400 Meters
This could take 1 minute - to 1 minute and 30 seconds
Giant Circuit 2 — 5X
Note- You’ll perform movements one after another. Resting 60 seconds between round. Repeat 5 rounds
EQUIPMENT
BOX
DUMBBELLS (1 heavy single) (1 pair moderate, for bicep curls)
WALL BALL
EXERCISES
5 reps BURPEE BOX JUMP OVER (total)
10 reps GOBLET REVERSE LUNGE (total)
15 reps WALL BALL SHOT
20 reps ALT BICEP CURL (10 each arm)
60 seconds Rest
burppe box jump over
5 reps
Option to remove the push up. Alternative- box jumps
goblet reverse lunge
10 reps Heavy
I’ll use a single 35-40lb DB
DB held high at collarbone height. Modify by holding a pair of DBs at your sides
WALL BALL SHOT
15 reps
I’ll use a 12lb ball
Performing too far from the wall makes this feel awkward.
ALT BICEP CURL
20 reps Moderate
I’ll use a pair of 12.5-15lb DB
Alternating arms, 10 reps each arm
Superset 3 — 1X
Note- Perform 2 cardio movements as quickly as possible one after another for one round. This is where you finish.
EQUIPMENT
ROWER
TREADMILL
EXERCISES
300 meters OR 1 minute -1 minute and 30 seconds
400 meters OR 1 minute -1 minute and 30 seconds
Rower
300 Meters
This could take 1 minute - to 1 minute 30 seconds
jog/run treadmill
400 Meters
This could take 1 minute - to 1 minute and 30 seconds
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt arm
Keep your chin and gaze up while you mobilize the shoulders
STANDING CROSS HAMSTRING STRETCH
30 seconds Alt legs
Inhale as you stand tall, exhale as you reach for the floor
CHILDS POSE TO FROGGER
30 seconds
Inhale, rounds up. Exhale as you sit back
SUPINE SPINAL TWIST
30 seconds each side
Allow your self to really sink deeper into this stretch with your breathe