Workout At Home Monday 200511

​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, grab 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 12 MINUTES
MIN 1 - :45 Max Front Squat + Lunge*
MIN 2 - :45 Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge R
**Hold Top of Glute Bridge-Up While Pressing

(Score is Reps)

FULL-BODY WORKOUT
3 SETS
AMRAP x 5 MINUTES
6 Up-Downs
8 Shoulder Taps (Each Side)
10 Lungesters*

-Rest :30 b/t Sets-

*1 Rep = Single Side Reverse Lunge into Overhead Press

(Score is Rounds + Reps)

FINISHER
​ON A 5:00 RUNNING CLOCK
Accumulate Max Time in Elbow Plank

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Notes
FULL-BODY STRENGTH: We're back at it with a fun, full-body strength workout. We start this EMOM with a super leg combo--front squat, plus lunges (left and right)--that counts as one rep. Keep your chest tall and upright in both the front squat and lunges. You can choose to lunge forward or back. In the next minute, you'll hold the top of a glute bridge while pressing the weight up. In both movements, you'll work for about 45 seconds with 15 seconds to transition. Let's get to it!

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

​FULL-BODY WORKOUT: Triple AMRAP with a shorter rest period between each means... keep the body moving! Cycle smoothly through these up-downs. On the shoulder taps, alternating each shoulder by tapping same hand to same shoulder, or opposite shoulder. Main goal is to keep the body rigid with minimal rotation. For the lungesters, hold a single DB in the front rack, lunge backwards, then press overhead. For extra heat, use two dumbbells! Have fun with this one and let us know how you do!

WARM-UP
EMOM x 2 MINUTES
:30 High Knees
:30 Butt Kickers

Into,
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps