Strength and Conditioning

• Warmup:
  • 20 knees to chest
  • 20 stop and scoop
  • 20 toe touches
  • 20 alt hand to feet
  • 20 hip openers
  • 10 arm swings up and across
• Circuit 1: 3 rounds:
  • 15 deadlifts
  • 15 overhead press
• Circuit 2: 1 min at each station:
  • 4 JJ to 4 plank JJ
  • Squat and cross knee to elbow
  • Pushup to 3 way shoulder raises
• AMRAP 8 mins:
  • 10 pike pushups
  • 20 jump squats- modify to squats
  • 30 shoulder taps
  • 40 reverse lunges
• Core, 3 rounds:
  • 20 plank tap hand to opposite foot
  • 20 leg raises
  • 20 crunches

Friday April 10th, 2020 Youtube

Warm up – TBT

• 1- High knees
• 2- Butt kicks
• 3- Mountain Climbers
• 4 – Squats
• (x2)
  

Cardio –  45 Secs On 15 Secs OFF

• 1- Roll to burpee
• 2- Running up and down your Stairs (or Jump rope on spot)
• 3- Step ups (add weight for intensity)
• 4- Plank Tucks 
• 5- Knee to elbow plank

5 Rounds

• 10 Bicep Curls (weight or bands)
• 12 Push ups
• 12 bent over Rows
• 15 Weighted Squats
• 12 Chest Flies

AB workouts –

• 50 Bicycle Crunches
• 40 Plank Jacks
• 30- V-ups or alternating
• 20- Legs Raises
• 10 – Supermans
  

Stretch!