Workout At Home Thursday 200507

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 -- post your score in the comments too!

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PUSH X PULL STRENGTH
EMOM x 6 MINUTES
5 Burpees + 10 DB Goblet Squats

-1:00 Rest-

EMOM x 6 MINUTES
5 Burpees + 10 DB Push Press

(Score Is Weight)

PUSH X PULL WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DB Devil's Press
16 DB Suitcase Reverse Lunges

(Score is Rounds + Reps)

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Notes
PUSH x PULL STRENGTH: Double the fun in this workout! Every minute on the minute, perform five burpees immediately followed by 10 dumbbell goblet squats. For the DB goblet squat, keep weight distributed through your feet and chest tall. In the second EMOM, perform five burpees immediately followed by 10 double DB push presses, using the dip and drive from your legs to propel the weight overhead.  

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: Fight for as many rounds and reps as possible in this 14 minute workout. It starts out with a 200m run. Other options in place of the run include bike, row, jumping jacks, or jump rope for one minute. Keep your hips snappy in the devil's press to pull the weight up and stay steady and grounded in the suitcase reverse lunges. Quads for life! Enjoy!

WARM-UP
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges