Workout At Home Thursday 200514

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
4 SETS FOR MAX REPS
1:00 - DB Hammer Curls
1:00 - DB Skull Crushers
1:00 - DB Suitcase Reverse Lunge

(Score is Reps)

PUSH X PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 - :45 Max DB Power Clean
MIN 2 - :45 Max Air Squats
MIN 3 - :45 Max Diamond Push-Ups
MIN 4 - :45 Max Single DB Lunges*

*Hold DB Across Chest

(Score is Reps)

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Notes
PUSH x PULL STRENGTH: Sun's out, guns out! Pull up your sleeves and get ready to put in some work! We're looking for controlled range of motion for all three muscle building moves. In the hammer curls, hang on to the dumbbells just like a hammer and squeeze your biceps when you reach the top of your shoulder. For the skull crushers, hug those ears with your biceps while raising and lowering the dumbbell at your elbow joint. Keep those arms and shoulders steady while hanging on the dumbbells in the reverse lunges. All hot stuff!

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

PUSH x PULL WORKOUT: ​Fire up your arms and legs with this spicy EMOM! In this workout, you'll work for about 45 seconds with 15 seconds to rest and transition into the next movement. Power through the cleans with your legs and hips to tap, jump and land in an athletic stance. Think chest tall with a flat back while charging through the air squats. The diamond push-ups will spark your triceps and challenge your core due to the narrow hand position. Lastly, light your legs up with the lunges (forward or reverse) while holding a single dumbbell in the front rack position. Work, sweat, and repeat!
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WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - DB Alt. Snatch

*Both movements = 1 Set