Workout of the Day
Workout of the Day
Ready to get your daily fit on?

March 25

Wednesday Strength and Conditioning

3 rounds:

  • 15 bench press (or back pack press)
  • 15 couch dips 
  • 10 over an object leg lifts 

3 rounds:

  • 15 tricep pushups 
  • 15 TRX rows
  • 10 transformer to star shoulders

3 rounds: 

  • 15 single arm rows
  • 15 overhead press
  • 15 leg raises

Tabata:

Hollow holds

Wednesday Bootcamp March 25th, 2020 – Youtube

Warm up –  5-6 mins

  • 20 Legs swings(10 per side)
  • 20 hip abductions
  • 20 hip adductions
  • 20 side lunges
  • 20 around the worlds (with broom or stick)
  • 20 PVC Pass throughs (stick/pipe/broom)

Warm up #2 Cardio song- YMCA – (jog on spot)

Every time you hear “young man” – star jump. And every time you hear “YMCA” a burpee

( You can do both or one or the other)

5 Min EMOM – 

  • 20 shoulder taps
  • 10 surfer turns
  • Squat Hold

3 Rounds-

  • 12 Lateral walk Squat Jumps
  • 100 skips or Run around your block outside
  • 15 squat thrusters ( add weight if available – bands or dumbbells)
  • 12 Renegade Rows ( Add weight if available)
  • 10 Bed/Bench or Chair  Push ups

10 Min AMRAP

  • Clockwork Push ups- 12 total
  • 12 Calf raises( can Add weight or use stairs)
  • 20 step ups( use couch) 10 per side
  • 15 Split squats( use chair/couch/stairs) add weight if available
  • 10 per side Donkey kicks

TBT ABS –

  • 1- Bicycle Crunches
  • 2- Supermans
  • 3- Heel touches
  • 4- strict sit ups
  • 5- leg raises
  • 6- scissor kicks
  • 7- side bend crunches
  • 8- hip dips