Strength and Conditioning – LIVE on ZOOM

Warm up- 20 Secs On, 10 Secs Off

1- Knees to chest

2- Hamstring Curl to chest

3- High knees/With arm circles

4-Butt kicks with arm circles

5-Scoops

6-Jumping Jacks

7-Touchdown Squats

8-Mountain Climbers

Cardio- Happy –  Mountain climbers and Jumping Jacks

10 Min Amrap-Upper body

• 10 closed Grip Push ups
• 10 Lateral Arm raises(weight or band)
• 12 Plank Rotations
• 12 Bent over rows

10 Min Amrap – Lower Body

• 20 Lunges
• 20 Squat side kicks (10 per side)
• 12 per side Donkey kicks
• 15 Calf raises

5 Min Emom(Add 1 burpee per round)

• -8 Burpees
• -10 Mountain Climbers
• -Plank

TBT -ABS

Stretch!

Thursday SGX Class

Warm Up – Tabata Cross Squats / Speed Skaters

Set 1 – 4 Rounds

• 12 / Arm Single Arm KB Swings
• 12 Pushups
  

Set 2 – 3 Rounds 

• 12 / Side Single Leg Deadlifts
• 12 / Side Banded Lateral Walks
• 12 Pull Ups
  

Set 3 – 3 Rounds

• 10 Burpees
• 12 Squat Thrusters 
• 12 Man Makers 
  

Set 4 – 4 Rounds

• 12 Plate Abs
• 20 Russian Twists
• 12 Pull Over Sit Ups
• 20 Bicycle Crunches