Workout of the Day
Fitness
30sec Goblet Squat Isometric Hold”
A. RUMP PUMP COMPLEX
“Good Morning; 4141; 4 reps
8 Alternating Back Rack Forward Lunges
Kang Squats; 4141; 4 Reps
rest 2mins x 3 sets”
40X1; 6-8/leg; rest 45sec x 3 *box height just below knee height
B1. KB Rack Curtsy Step Down
B2. Alternating Dumbbell Bench Press (Top Down)
3131; 6/arm; rest 45sec x 3
B3. Close Grip Parallette Tricep Push Up
20X0; 12-15reps; rest 90-120sec x 3
“C. 4 Sets
3 Weighted Strict Pull Ups
7 BJSD 24/20″”
5 Strict Pull ups 30X0
7 No Push Up Burpees
9 Push Ups
Row 60sec @ 85% Effort rest walk 90sec between sets”
HIIT Class
“:30 Hard Aerobic Bike/Ski/Row
:30 Easy Pace
:45 Hard Aerobic
:30 Easy Pace
:60 Hard Aerobic
:30 Easy Pace
:45 Hard Aerobic
:30 Easy
:30 Hard Aerobic
:30 Easy
”
“2:00 Rest
4 Rounds
:45 Kbs
:15 Rest
:30 Push Ups
:30 Rest
:45 Burpee Box Jump
:15 Rest
:30 Mountain Climbers
:30 Rest
2:00 Rest
50 Cal For Time
“