HARDWARE AT HOME

 

WARM UP

3 ROUNDS

:30 Run in place

12 Lunges*

:20 Overhead DB Hold ES

 

*R1 – Reverse *R2 – Lateral *R3 – Front

 

Then Work up to a set of 5 DB presses at workout weight.

 

Then Work up to a set of 10 DB Lunges at workout weight.

 

Then a final work up…

1 ROUND

3 DB Presses

6 Lunges

100m Run/Row (:30 cardio)

 

 

WORKOUT OF THE DAY

 

Courtesy of CrossFit.com

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter row

 

Use a pair of dumbbells totaling roughly one-third your body weight. Shoot for 7-10 Rounds

 

EQUIPMENT FREE VERSION

 

30min AMRAP

30 Lunges

15 Piked HSPU

200m Run

 

 

EXTRA AB SESH

 

 

 

2 ROUNDS

:30 Sec Work/15 Sec Rest For Each Move

 

1. DB knee to Chest

2. DB situp + Twist

3. Plank Pull Across

4. Dead Bug

5. Knee to Elbows + Leg Drop

***:30 sec Rest***

 

 

 

 

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!