Workout At Home Wednesday 200513

​Sweat and grind! 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.

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BODYWEIGHT PUMP
E2MOM x 8 MINUTES
:30 Side Plank L
:30 Side Plank R
:30 Max 1/2 Squat*
:30 Max Squat Hold


FULL-BODY SWEAT WORKOUT
AMRAP x 20 MINUTES
30 Step-Ups
30 Sit-Thrus
30 Burpees
1:00 Squat Hold
1:00 Tabletop Hold
1:00 Jumping Jacks
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(Score is Rounds + Reps)

FINISHER
​3 SETS MAX REPS
1:00 Single DB Curls
1:00 Single DB Press
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-Rest as Needed b/t Sets-

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Notes
BODY WEIGHT PUMP: Build and improve your bodyweight strength in these static positions! Every two minutes for eight minutes (4 sets), we're looking to hold each movement for 30-seconds. Keep your elbow and shoulder stacked and side of hip raised in the planks. Focus on maintaining an upright torso and flat back in the squat holds. Continue to breath under control when holding these positions. If you're shaking, you're working!

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

FULL-BODY SWEAT: Kick your bodyweight training up a notch with this 20-minute AMRAP! Find a stable, elevated object or surface and get after those step-ups. Start slow with these sit-thrus. When you feel you have the coordination down, speed things up! Grind through the burpees using your hamstrings and hips to pop up off the ground (jumping optional). Pause and catch your breath for a bit in the squat hold and tabletop hold. Then, get your heart rate up again with jumping jacks. Have fun with this one and don't forget to attack the finisher for more pump. Enjoy!

WARM-UP
EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press