Thursday 16th April 2020

Warm Up

·       Light jog 200m

·       Shoulder/arm rotations

·       Body twists – feet shoulder width apart & rotate upper body

·       Touch toes & reach up – 10 times

·       10 Push Ups

·       10 Squats

·       10 Jumping Jacks

·       10 DB or KB single arm swings (shoulder height)

Elizabeth (mod)

21-15-9

·       DB or KB Cleans each arm

·       Dips

Finisher (if you want)

·       Run/jog/shuffle 800m

Stretch

·       Arms

·       Back – twists

·       Cat stretch – on hands & knees & stretch back up & down 8 times for 3 sets

DB Cleans – lift the DB from ground to shoulder. Do all the reps on one arm before changing arms, do not alternate arms

Dips – Sitting on a bench, seat, chair, box or anything about chair height. Lower your butt straight down & up using arms. If you have rings or parallel bars, use those.