Sweat and grind! Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.
FINISHER 40 Floor Press 40 Bicep Curls 40 Leg Lifts 40 Hammer Curls *Break up in any order or in any combination in sets/reps. Notes
BODY WEIGHT PUMP: After your simple warm-up, we work our core and shoulders with these two exercises--crossbody mountain climbers and a plank hold (in the push-up position). For the mountain climbers, bring your right knee to your left elbow, left knee to right elbow. During the plank hold, be sure to tighten your tummy while squeezing your legs and glutes. Rest about 3 minutes before moving on to the Full-Body Sweat Workout. FULL-BODY SWEAT: New move alert! Grab a chair, stool, thick book, or bench for our first movement, the alternating step-up. These can be done with or without weight. Nothing to step up on? No worries--you can do alternating forward lunges, also with or without weight. Don't forget to hit up today's finisher for that extra pump. Get sweaty and enjoy! WARM-UP AMRAP x 5 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups
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5/4/2020 1 Comment Workout At Home Tuesday 200505Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.
Notes
PUSH x PULL STRENGTH: We switch things up with single leg/single arm strength. 12 minutes allows for enough time to complete four sets of suitcase split squats and bent over rows while getting at least one minute of rest between sets. On the DB split squats, you'll get into an optimal lunge position and steadily drop your back knee while keeping the dumbbells locked tight to your sides. On the bent-over rows, hinge at your hip with a solid, flat back. Keep your elbow close to your side and squeeze your back--lat and shoulder blade--as you row the DB upward. Rest about 3-5 minutes before moving on to the workout. PUSH x PULL WORKOUT: Y'all are gonna love this spicy combo! While we have two 8-minute AMRAPs along with a 2-minute rest, it's the rep scheme for these movements that will get crazy caliente. For the first AMRAP, the double DB thrusters increase one rep per round, while the lateral up-down over DB increases by two reps. In the second AMRAP, we use a single DB for the thruster holding both heads in the front rack position. The single DB thrusters increase by two reps per round, whereas the lateral burpee over DB increases by one rep per round. Wanna kick it up a notch? Switch to dumbbell-facing burpees! Be sure to send a coach a message to let one of us know you survived this one! Have fun! WARM-UP EMOM x 4 MINUTES 10 Up-Downs + Max Good Mornings Into, AMRAP x 1 MINUTE Air Squats 5/3/2020 2 Comments Workout At Home Monday 200504Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
FULL-BODY STRENGTH: Time to get swole! We have an 10-minute EMOM sandwiched between 2-minute AMRAPs. For the AMRAPs, you'll do as many quality push-ups as possible before fatigue sets in. Rest for a few seconds, then do more push-ups until the two minutes ends. In the EMOM, you'll rep out some steady, alternating hammer curls for 40 seconds. Rest for the remaining 20 seconds and transition into the strict presses for 40 seconds of work. This will definitely give you a little pump! Rest about 3-5 minutes before moving on to the Full-Body Workout. FULL-BODY WORKOUT: We're looking at four sets with three minutes of work and a minute of rest between each set. In minute one, complete max reps of a double dumbbell snatch. Only have one dumbbell? You can do alternating dumbbell snatches. In minute two, we transition to 30 seconds of floor presses immediately into 30 seconds of hollow body flutter kicks, with or without a dumbbell. The floor presses can also be done with a single dumbbell. For the last minute, pick a cardio movement--run, row, bike, jump rope singles, mountain climbers, or jumping jacks to name a few. Rest about 3 -5 minutes and finish your workout with some abs! Get swole! WARM-UP 5 SETS (:20 ON / :10 OFF)* MOVT 1: Single DB Strict Press MOVT 2: Mountain Climbers *Both movements = 1 Set We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest. NOTES:
For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. Workout at Home # 4 / Leg Day 00:04 - MUSCLE SQUAT SNATCH 02:00 - GAKK SQUAT 04:05 - HORIZONTAL PRESS 06:05 - SQUAT + JUMP 10:05 - ABS Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. |
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