Wednesday 07/05/2020
Warm Up
- · Rotations – ankles, knees, hip &
arms
- · Jogging, side step
- · 3 Inchworms
- · 10 Lunges
- · 10 Squats
- · 10 Push Ups
- · 10 Jumping Jacks
The Seven (mod)
7 Rounds
- · 7 DB Presses (each arm)
- · 7 Thrusters (each arm)
- · 7 Crunches
- · 7 DB Rows (bent over, each arm)
- · 7 Burpees
- · 7 DB or KB Swings
- · 7 Push Ups
Stretch
- · Triceps – elbow high, bend your arm
& touch your back then lean your elbow on something solid & stretch
down the back of your arm
- · Hamstrings, Quads
- · Hip flexors – lunge forward to one
knee & press the hip forward & under
- · Shoulder rotations
- · Body twists
- · Anything else
DB Presses –
press the DB or any weight from shoulder to overhead. Do 7 on one arm before
changing to the other.
Thrusters –
DB on shoulder, squat & drive up pressing the weight overhead
Crunches –
on ground, stretch out then crunch up legs & arms to try to touch knees to
elbows
DB Rows –
hinge at waist with DB in one hand, lift the DB to chest with the arm,
squeezing shoulder blades
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