Quarantine Challenge Thursday
Warm up:
3 rounds of:
⁃ 200 meters or 1 minute of jump rope or jumping jacks
⁃ 20 high knees
⁃ 10 air squats
⁃ 10 hand release push ups
⁃ 10 knees to elbow
Mobility
⁃ 10 side to side lunge ( body weight)
⁃ 5 inch work (walk out push up)
⁃ 10 standing leg circles – outward and inward
⁃ 5 Runners lunge ceiling reach
Main Set
50/40/30/20/10 reps
⁃ Glute bridges – weighted
⁃ Step ups
⁃ Dips
⁃ Sit ups
12 minutes – EMOM – Every minute on the minute
Max reps (count them and set your score)
⁃ Fist minute – 1 squat/1 half squat / 1 jump squat – repeat
⁃ Second minute -push ups
⁃ Third minute- 2 lunges/ 2 jumping lunges
⁃ Fourth minute – 1 min recovery
Core TABATA 30 sec of work/ 15 sec recovery
3 rounds
⁃ Reverse curls
⁃ Russian twist
⁃ Ankle taps
⁃ Side plank raises – Left
⁃ Side plank raises – right
Cools down: foam roll and stretch
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