Workout At Home Wednesday 200422

​All bodyweight exercises today! 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.

---

BODYWEIGHT PUMP
EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank Hold in Remaining Time
​*L+R = 1 Rep

(Score is Reps)

FULL-BODY GRIND WORKOUT
EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max Squat Hold or Hollow Hold

​*Choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.

---

Notes
BODY WEIGHT PUMP: We start off this EMOM with mountain climbers. You can touch your knees to your elbows, or land your feet outside of your hands for more of a leg stretch. Don't forget - left and right counts as one rep. Whether on your toes or knees, keep your body as rigid as possible in the push-ups. In the remaining seconds of each minute, hold the plank until the top of the next minute.

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

FULL-BODY GRIND: Choose your own adventure with these 3 heart-racing EMOMs. For minute 1 of each EMOM, you can choose burpees or double-unders. Singles are okay, too. For minute 2, you can do either movement noted, or for funsies mix it up and do both! Go hard and get sweaty!

WARM-UP
AMRAP x 5 MINUTES
100m Run
10 Air Squats
10 Alt. Reverse Lunges
​
RECOVERY FLOW
5:00 Flow Yoga or Stretching*
*Athlete Choice