Home Workout 12.01.2021

Klicke einfach auf die Überschrift, um zu den jeweiligen Videos zu gelangen.

Workout of the Day

Strength:

Arm Blaster Super Sets
3 Sets every 1:30 min
A:
6 Curls
max Effort SA Upright Row (L)
B:
6 Curls
max Effort SA Upright Row (R)
C:
6 Skull Crusher
max Elevated Floor Press (L)
D:
6 Skull Crusher
max Elevated Floor Press (R)

Workout:

For Time:
21-15-9
Object Thruster (KB, DB, Plate, Ball, Backpack)
Chair Dips
- rest 2:00 -
21-15-9
Russian Twist x2 (+ weight optional)
Up and Downs
- rest 2:00 -
21-15-9
Reverse Sit Ups
Deadlift

Conditioning

Warm up:

AMRAP 6
3-6-9-12-15...
Sit Ups
Squat Press (Squat Hold + strict Press any object)

Workout:

High Intensity Intervals: 4 Sets / go every 5Min
20 KB Swings
30s Side Plank (R)
30s Side Plank (L)
20 Step ups (Chair, Box...) High as possible
20 Burpees
- Rest remaining time -

Core Workout

Part A:
5 Sets
40s Handstand Hold
20 Straight Arm Glute Bridges
Part B:
Tabata
B1: Flutter Kicks
B2: Scissor Kicks

Mobility

On a 10:00 min Clock
Practice Front Scale + Back Scale