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

Week of March 30th

OFK Workout #3 

Warm up 

  • 30 Arm circles 
  • 7 Inch worms 
  • 30 Butt kicks 
  • 10 Lung and reach 
  • 7 Leg hugs

Cardio 

Cotton eye joe- Jumping jacks

Low kicks same spot – Jumping Jack on “Cotton eye joe” 

EMOM – Every Minute On the Minute 5 mins 

20 Mountain climbers 

5 Pushups (use school bag to add more weight)

Squat for the remaining (use school bag to add more weight)

AMRAP- As Much Rounds as Possible in 8 mins 

  • 30 Air bikes 
  • 10 Couch dips
  • 7 Burpees 
  • 20 Russian Twists (optional use school bag to add more weight) 
  • 15 Lunge jump switch

OFK Workout #4 

Warm up 

  • 30 Arm circles 
  • 30 High knees
  • 30 Butt kicks 
  • Bear Crawl (set a start and end point)  
  • 10 Lunge and reach

Cardio 

Happy – jump squat 

Jogging same spot- Jump squat on “Happy”

TABATA -20 sec hold-10 sec rest- 8 rounds

Hollow HOLDS / hold legs and arms up (4 rounds) (use two water bottle to add more weight)

Superman HOLDS (4 rounds) 

AMRAP- As Much Rounds as Possible in 8 mins 

  • 7 Straight leg hip raises
  • 20 Toe tap (use stairs or ball) 
  • Wall hand stands (hold for 10 seconds) 
  • 5 Jump squats
  • 20 Heal dips (use stairs)