Saturday 4.11.2020 (Home Workout)

"HOME WORKOUT"

Warm-Up:Couch Stretch x 60-90 seconds per sideWall Slides x 5-10 super slow repsCalf Stretch x 60-90 seconds per sideFollowed by…Air Squats x 15100 Meter Warm-Up RunSpiderman Crawl x 10 reps (5/side)Lateral Bear Crawl x 20 steps (10 each side)100 Meter Warm-Up RunAir Squats x 15Then…Complete as many rounds and reps as possible in 35 minutes of:400 Meter Run10 Push-ups20 Sit-ups30/20 Calories of Assault Bike or Rowing (or 100 Double-Unders, or another 400 Meter Run)10 Push-ups20 Jumping Lunges

"AEROBIC DEVELOPMENT"

Every 3 minutes, for 30 minutes (5 sets of each):Odd Intervals -- 400 Meter Row @80-85%Even Intervals -- 400 Meter Run @80-85%