Workout At Home Monday 200504

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.

---

​FULL-BODY STRENGTH
​AMRAP x 2 MINUTES
Max Push-ups

-1:00 Rest-

EMOM x 10 MINUTES
MIN 1 - :40 Max DB Hammer Curls
MIN 2 - :40 Max DB Strict Press

-1:00 Rest-

AMRAP x 2 MINUTES
Max Push-ups
​
(Score is Reps)

FULL-BODY WORKOUT
​4 SETS
1:00 - DBL DB Snatch
1:00 - :30 DB Floor Press into :30 DB Hollow Flutters
1:00 - Max Distance Run, Bike, or Row
​
-Rest 1:00 b/t Sets-

CORE FINISHER​
EMOM x 4 MINUTES
MIN 1 - :40 DB Side Plank (R)
MIN 2 - :40 DB Side Plank (L)

Into,
AMRAP x 1 MINUTE
Max Russian Twists

---

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