Workout At Home Monday 200420

​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 STRENGTHEMOM x 5 MINUTES
:30 Max DB "Speed" Floor Press
:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES
:30 Max Single DB Curls
:30 Max Single DB Overhead Hold

​(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats

​(Score is Rounds + Reps)

CORE FINISHER
2 SETS
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridges (L)
:30 Single Leg Glute Bridges (R)

​-1:00 Rest b/t Sets-

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Notes
FULL-BODY STRENGTH: Goal for today's floor press is quality movement with a bit of speed. For the dumbbell curls, bend at the elbow and squeeze your bicep at the top. When holding the dumbbell overhead, keep an upright torso and rib cage down.

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

​FULL-BODY WORKOUT: Work on your coordination with these dumbbell hang snatches and get a good rhythm going. Choose a weight you can hang on to for both the hang snatches and push presses before transitioning to the jumping squats. Hang on and keep the pace today!

WARM-UP
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES
20 Single Unders
​10 Sit-Ups
5 Burpees