Home Workout 20.01.2021

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Workout of the Day

Strength:

4 Sets every 2:30 min
5 Bulgarian Split Squats + 5 Bulgarian Split Squat Jumps (L)
5 Bulgarian Split Squats + 5 Bulgarian Split Squat Jumps (R)
5-8 Leg Extensions

Workout:

AMRAP18
3-6-9-…
Chair Dips
Bent Over Rows (L)
Chair Dips
Bent Over Rows (R)
Weighted Squats x2

Conditioning

Warm Up:

5 Rounds
40s Push up Hold + alt. Superman Position
20s High Knees
40s alt Leg Raises
20s Butt Kicks

Workout:

2 Rounds
each Station 4Min/On 1Min/Off
1.
12 Thruster
8 Tuck Ups
18 Plank Jacks
2.
12 alt. Single Leg Deadlift (optional + weight)
8 Baby Burpees
18 Scissor Kicks
3.
12 Ground 2 Overhead 8 Pike Puhs ups
18 J'n'J

Core Workout

Workout:
For Time
30 Turkish Get up (15/15)
100KB Swings
100 Goblet Squats

Mobility

3 Sets
15 Prone Snow Angels
0:30 Chest Stretch (R)
0:30 Chest Stretch (L)

3 Sets
12x 90/90 Transition
6x Cobra to Down Dog

 
Joshua WichtrupKommentieren