Wednesday 5.26.2020 (Home Workout)

"HOME WORKOUT"

Warm-up:Two rounds of:60 seconds of Bike/Run/Row/Skip20 Bird-Dogs (10 each side)5 Cook Squats20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)10 Dumbbell or Kettlebell Windmills (5 each side)A. Complete as many rounds and reps as possible in 15 minutes of:20 Box Jumps OR 60 Double-Unders30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm, or perform as Single Arm Front-Racked Squats)400 Meter Run OR 25/18 Calorie Bike or RowB. Two or Three sets of:10-15 Biceps CurlsRest 30 seconds15-20 Triceps ExtensionsRest 30 seconds10-15 Reverse Snow AngelsRest 30 seconds30 Alternating Plank Shoulder TapsRest 60 seconds

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)