FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Bench Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds
B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Three sets of:
60 second Run/Bike/Row
60 second Plank Hold
5 Inchworms + Push-Up
30 Second Superman Hold
10 Tempo Superman Punches @ 1111
When the running clock reaches 20:00, perform the following…
For time:
21 Calorie Bike or Row
21 Toes to Bar
21 Burpees
Rest 60 seconds
18 Calorie Bike or Row
18 Toes to Bar
18 Burpees
Rest 60 seconds
15 Calorie Bike or Row
15 Toes to Bar
15 Burpees
Rest 60 seconds
12 Calorie Bike or Row
12 Toes to Bar
12 Burpees
TIME CAP = 20 MINUTES
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
20 Alternating Curtsy Lunges
15-20 Side Bends Each Side
Rest as needed
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yes I do
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