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

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

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

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. ​​

​Happy May Day! And, it's Friday y'all...time to FLEX! Grab 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 get moving! Don't forget to post your score in the comments.

Notes
FULL-BODY STRENGTH: For 2:30 by five sets, you'll do 10 DB snatches and 10 renegade rows (each side counts as one rep), then rest for the remaining time repeating for four more rounds. In the DB snatches, set your stance about shoulder width apart and back flat. Aggressively opening your knees and hips to pull the weight up and overhead keeping both DBs close. In the DB renegade rows, maintain a flat back while squeezing legs and glutes to stay steady while driving the DB tight to your side. Do your best to avoid excessive torso rotation.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: Look out weekend--here we come!! We've got two 7-minute AMRAPs with one minute of rest between each. It's an ascending rep scheme for both movements--2 devil's press and 10 mountain climbers, 4 devil's press and 20 mountain climbers, and so on. You'll start back at round one for the second AMRAP. Goal is to move smooth, stay steady, not sloppy, and then match or beat your rounds and reps for the second AMRAP. Whoa! Tell us how far you get on this one!

WARM-UP
EMOM x 5 MINUTES
5 Sit-Ups
10 Jumping Air Squats
​30 Mountain Climbers

Notes
BODY WEIGHT PUMP: Get excited for this workout folks! We start off by getting some inversion practice, whether in a pike hold or handstand hold. In both, we're looking to keep straight arms, and a neutral head position. Handstand holds can be done facing towards or away from a wall.

Instead of our usual mountain climbers where we tap the same side knee to same side elbow, take your knee across towards the opposite elbow. Work steady and get into a consistent rhythm. Finish each set with jumping lunges. Start slow if needed then add in the jump.

Rest about 3 minutes before moving on to the Full-Body Grind Workout.

FULL-BODY GRIND: A nice, long AMRAP! Make your body a machine today with each of these five movements. Grind it out!

WARM-UP
AMRAP x 5 MINUTES
12 Jumping Jacks
​12 Lunges
12 Glute Bridge-Ups

Notes
PUSH x PULL STRENGTH: This is a great time to dial in two movements--the hang power clean and front squat. In each, feel the positions, use power from the legs and hip to move the weight. After completing 10 reps of each, you'll rest the remainder of the time before starting the next set. Range of motion for both should be PAIN FREE. Go heavy if you're able to maintain ideal positions.

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: Gotta love these multiple AMRAPs! We have three 5-minute AMRAPs with 1-minute of rest between each. We're looking to increase the range of both the power cleans and deficit push-ups. Angle the DB heads down to tap the ground while keeping shoulders back, chest open in the power cleans. Think "tap-stand-jump-land." The DB deficit push-ups will also be a great challenge as you work on lowering your chest to the floor. These can be modified to be done without the dumbbells. Use this workout as an opportunity to practice your double unders and/or speedy singles. Get after it, y'all!

WARM-UP
EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

Into,
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

​Grab 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: In this strength EMOM, we'll be working on single-arm strength today, and we're looking to use a weight that you can do both the snatch and push press before resting the remainder of the minute. Use the power from your legs and hips to quickly drive the weight up and overhead.

​Rest about 3-5 minutes before moving on to the Full-Body Workout.

​FULL-BODY WORKOUT: This workout will definitely get you sweating! We have several weighted/unweighted movement combos with one minute of rest in-between. Identify a load for both the thrusters and sumo deadlifts where you could perform 10+ reps in a row, yet heavy enough to be challenging. Keep form solid and rep count consistent, and smash this workout with intention!

Then, top your workout off with this tummy burning core finisher!

WARM-UP
ON A 5:00 RUNNING CLOCK
400m Run
10 DB Suitcase Lunges
​10 DB Curl to Press
10 Up-Downs

​Grab 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: It's Flex Friday y'all! Perform as many quality reps as possible for each movement within each minute, then rest as needed before starting the next set. Use a moderate to heavy weight and record total reps.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: It's full speed ahead for these 3 AMRAPs of up downs and DB hang power cleans that decrease in rep scheme per AMRAP. The up downs will get those hammies burning so make sure to jump tall when receiving the weight in the hang power cleans. Also note that you'll have 90 seconds of rest after the first AMRAP, then just one minute of rest after the second AMRAP. Flex on, friends!

WARM-UP
ON A 5:00 RUNNING CLOCK
200m Run
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks