HOME WORKOUT 3/24/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

Shoulder taps in a push-up position: 20 seconds on/ 10 seconds off x2 sets

Elbow plank hold: 20 seconds on/ 10 seconds off x2 sets

Scorpions: 20 seconds on/ 10 seconds off x2 sets

Iron Cross: 20 seconds on/ 10 seconds off x2 sets

Glute bridge: 20 seconds on/ 10 seconds off x2 sets

Strength

Single arm DB, KB, or weighted back pack up right row, 3×10 per arm, rest 90 second between sets

Metcon (AMRAP – Reps)

Tabata: 20 Seconds on/10 seconds off for 8 RDS; perform all 8 RDS of each exercise before moving to the next (This is a 16 Min workout):

-Goblet Squats (use any external load that allows constant movement for 20 seconds)

-Single Arm kettlebell swings to eye level (Russian) (alt arms each RD) (53/35) or use a weighted backpack and swing by handle.

-Single Arm Push Press (alt arms each RD) (45/25) or use same back pack as above press the back pack from the handle.

-Bodyweight Reverse Lunges

Accessory

Side plank reach through

3 sets: 8 reps per side

Rest as needed between sets

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