Workout At Home Friday 200508

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.

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FULL-BODY STRENGTH
EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows
6/6 Single DB Shoulder Press
7/7 Single Leg Glute Bridge-Up*

*7 Reps with L Leg Extended
then 7 Reps with R Leg Extended

(Score is Weight)

FULL-BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs

​(Score is Rounds + Reps)

FINISHER
AMRAP x 1 MINUTE
Max Alt. V-ups

Into,
AMRAP x 3 MINUTES
20 Hollow Rocks
40 Russian Twists

Into,
AMRAP x 1 MINUTE
Max Alt. V-ups

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Notes
FULL-BODY STRENGTH: We revisit single arm/single leg strength in this workout. After your warm-up, you'll perform the three exercises within 1:20 time frame, or less, and repeat this at the top of every two minutes for 6 sets. Focus on keeping the dumbbell close to the body in the upright row, your torso vertical with rib cage down in the shoulder press, and squeeze your glutes at the top of the bridge-ups.

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

​FULL-BODY SPRINT: Three movements for triple the fun! We have triple header AMRAP with one minute rest between. Swing the dumbbells to eye level and keep arms long in the Russian swings. Power through with your legs and hips in the push presses. Lastly, quickly spring your feet out and back to standing in up-downs. This is a guaranteed burner of a workout!

Rest about 3-5 minutes before finishing with some ab/core work. Now, go crush it!
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WARM-UP
AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs