5.9 Friday | Home

Today we challenge your endurance!

Warm Up

WALKING

10 Minutes

Perform any bodyweight cardio of your choosing

STAR STRETCH

30 seconds

Exhale as you reach hand to opposite foot

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Sit down into a deep squat for a few counts before extending your hips up

WALL FACING LEG SWING

30 seconds Switching halfway

Big loose swings

Circuit 1 — 5X

Note- HIGH HEART RATE! Perform movements one after another for 40 seconds of work with 20 seconds of transition. Working at moderate load for continuous effort. Rest 60 seconds Between each round. Repeat 5 rounds.

EQUIPMENT
DUMBBELLS
BOX
MAT

EXERCISES
40 seconds DB THRUSTERS
20seconds Rest
40 seconds DB SWING
20 seconds Rest
40 seconds BOX JUMP
20 seconds Rest
40 seconds PLANK SHOULDER TAPS
60 seconds Rest
Repeat 5 rounds

dumbbell thrusters

40 seconds
I’d work with a pair of 20lb DBs

Option to advance with a wall ball or barbell

DB SWING

40 seconds

Hinge at your hips, pushing your butt back and explosively thrust your hips forward propelling the weight to chest height

BOX JUMP

40 seconds

Modify by stepping down and or stepping up as needed

PLANK SHOULDER TAPS

40 seconds

Shoulders over wrists. Take a wide stance to keep hips square to the mat

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

Stand next to a wall for support

HIP AND ANKLE OPENERS

30 seconds

Soft rotations pressing into your thighs

KNEELING HAMSTRING STRETCH

30 seconds Alt legs

Option to keep a soft bend in your front knee

SCORPION STRETCH

30 seconds Alt sides

Allow for the deep stretch in your lower back and hip flexors