Workout At Home Monday 200406

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: 10 DB power cleans into front rack hold
MIN 2: 10 DB suitcase reverse lunges into suitcase hold
MIN 3: 10 push-ups then max push-up plank hold
(Score is load)

*After completing 10 reps, perform the second movement until you hit 50 seconds. Transition to next minute in remaining 10 seconds.

FULL-BODY WORKOUT
AMRAP X 15 MINUTES
20 Alt. Jumping lunges
20 DB Sumo deadlift
20 DB Push press
(Score is Rounds + Reps)

CORE FINISHER
AMRAP x 5 MINUTES
20 Russian twists
20 Hollow rocks
20 Leg lifts

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Notes

FULL-BODY STRENGTH: For the dumbbell power cleans and suitcase reverse lunges, we are looking for weight we can do all 10 reps in a row, then rest in the designated hold position for the remainder of the minute.

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

​FULL-BODY WORKOUT: We are looking for fast rounds and quick transitions with the movements. Everything should be unbroken for each movement, or broken up in no more than 2 sets. The load on the dumbbell movements should be moderate to moderate-heavy. You should aim to keep rounds to 1:30-2:00. Can you get 6+ rounds? Challenge yourself today!

(Can substitute a single dumbbell or backpack today. If a single dumbbell is used, do alternating arms.)
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WARM-UP

AMRAP for 5:00 min
10 Jumping jacks
10 Alt. lunges
10 Air squats
10 Sit-ups