Home Workout 18.01.2021

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Workout of the Day

Warm Up:
EMOM6
1. 3 Inch Worm + Push Up into max Lunges
2. 10 Side Plank Rotation into max Reverse Plank
3. 15 Calf Raises into max High Knees

Strength:
5 Sets every 90s
5-10 Inverted Push Ups
8/8 Side Plank Hip Raises

Workout:
AMRAP20
5x Push Up Complex*
20 Weighted Reverse Lunges (Overhead)
40 Double Unders
*2 Push Ups
4 Shoulder Taps
6 Strict Cross Body Mountain Climbers

Conditioning

1000m Warm Up Run

Progressive Intervals
8:00 min moderate Pace
2:00 min Rest
5:00 min hard 5k pace
2:00 min Rest
5:00 min hard 5k pace

Core Workout

Part 1:
10 Sets 20s ON / 10s OFF
1. Supermans
2. Dead bugs

Part 2:
EMOM 8
30s Push ups
30s Hollow Rocks

Mobility

2:00 min Couch Stretch (R)
2:00 min Couch Stretch (L)
1:30 min Standing Forward Fold
1:30 min Frog
3:00 min Seated Straddle