2.20 Friday | Gym

WARM UP

walking

5 Minutes

Perform cardio of your choosing

star stretch

30 seconds

Inhale as you stand tall, exhale as you reach opposite hand to foot

seated hip openers 90/90

30 seconds

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

METCON Circuit — 5X

Note- For this workout you will perform movements, one after the other, for 40 seconds of work followed by 20 seconds of rest. You have 6 exercises so be sure to look through movements beforehand. Rest 60 seconds between rounds. Complete 5X

EQUIPMENT
WALL BALL
DUMBBELLS
BENCH/ELEVATED SURFACE
MAT

EXERCISES
40 seconds WALL BALL SHOT
20 seconds Rest
40 seconds PLANK ROW
20 seconds Rest
40 seconds LATERAL LUNGE + BICEP CURL + UPRIGHT ROW
20 seconds Rest
40 seconds ALT POWER STEP UPS
20 seconds Rest
40 seconds MERMAID LEGS
20 seconds Rest
40 seconds SINGLE LEG JACKKNIFE (Switch halfway)
60 seconds Rest

WALL BALL SHOT

40 seconds

I like using a 12lb ball.
If a ball is not available, perform thrusters with a pair of dumbbells.

PLANK ROW

40 seconds
I’ll use a pair of 25-30lb DBs

Widen your feet to help stabilize

LATERAL LUNGE + BICEP CURL STAND TO UPRIGHT ROW

40 seconds Alt legs

3 moments linked together

alt power step ups

40 seconds

The higher the object the more challenging

mermaid legs core

40 seconds

Single leg jackknife

40 seconds

Switch legs and arms halfway

COOLDOWN

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

60 seconds Switch halfway

SUPINE SPINAL TWIST

60 seconds Switch halfway