Tuesday 4.21.2020 (Home Workout)

*Join us for a Live Class on Zoom today at 12pm. Click here to join the meeting!

"HOME WORKOUT"

Warm-up:60 Seconds Bike, Row, or Jumping Jacks30 Second Bear Crawl30 Seconds of Alternating Leg V-Ups60 Seconds of Jump Rope or Step-UpsRest 60 secondsA. Four sets for max reps of:30 Seconds of Single Arm Hang Clean and Jerks (or KB Swings, Ball Slams, or Ground to Overhead w/Plate)Rest 30 seconds30 Seconds of Double-Unders (or Lateral Hops Over DB)Rest 30 seconds30 Seconds of Reverse PlankRest 30 seconds30 Seconds of Bike, Row, Ski, or Step-UpsRest 30 seconds30 Seconds of Hollow Hold/RocksRest 30 secondsB. Two sets of:45 Seconds of Couch Stretch Left SideRest 15 seconds45 Seconds of Couch Stretch Right SideRest 15 seconds45 Seconds of Pigeon Stretch Left SideRest 15 seconds45 Seconds of Pigeon Stretch Right SideRest 15 secondsFinish with…5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing up a big balloon)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2

"AEROBIC DEVELOPMENT"

Run/Row/Bike/Ski30 Seconds @85-90%Rest 30 secondsx 6-8 roundsRest 3-4 minutesx 3 sets