HARDWARE AT HOME

 

WARM UP

 

Start with Upper Body Joint Rotations

 

Then… 3 ROUNDS

:30 JJ’s or Seal Jacks

:30 Squats with Pause at the bottom

:30 Plank Ups

:30 Bicycle Crunch

 

Then… Go for a 400m Jog!

 

 

PART 1

 

Upper Body Cycle Week 3

A1. Chair Dips: 5 x 1 – 12

A2. Reverse flys: 5 x 5 – 12

 

 

PART 2

 

4 ROUNDS – FOR TIME

Run 400m

20 BW Rows (or DB rows if outside)

25 Goblet Squats

 

 

EXTRA AB SESSION

 

 

2 Rounds

45 sec work / 15 sec rest

  • Opposite Knee to Opposite elbow + Leg Raise
  • Weighted Twist
  • Plank Knee to both elbow
  • Flutter kicks
  • :30 sec rest

 

 

 

 

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