Workout At Home Friday 200410

​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.

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FULL-BODY STRENGTH
EMOM x 15 MINUTES*
MIN 1 - :45 Double DB Swing
MIN 2 - :45 DB Front Rack Hold
MIN 3 - :45 Heel Taps Over DB

*:45 Work / :15 Rest Each Minute.
(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 3 MINUTES
40m Shuttle Run*
30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
5 Single DB Front Squats**

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES
40m Shuttle Run*
5 Single DB Front Squats

*40m = 10m Down & Back x 2
**Hold DB Across Chest

(Score is Rounds + Reps)

CORE FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups
Hold DB across chest

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Notes
FULL-BODY STRENGTH: Within each minute of this EMOM, perform these movements for 45 seconds, then rest, recover and transition to the next movement. This will definitely warm up your core!

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

​FULL-BODY SPRINT: This conditioning workout is an all-out effort for each of these 3-minute AMRAPs. Not to worry though. You'll have one minute of rest between each. Do your best to maintain your pace in the shuttle runs, and move smoothly through the DB front squats and single unders.
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WARM-UP
AMRAP x 5 MINUTES
10 Sit-Ups
10 Glute Bridge-Ups
​10 Alt. Lunges w/ a Twist