Warm-Up | Fitness
Two sets of:
Run x 200 Meters
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – ValSlide Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Jumping Squats (20/15 kg Barbell)