Weekly @home Workouts for Oct 19 2020

Week 2 - Hope everyone is doing well this week and getting used to the new routine. If you’re struggling with motivation or consistency, please reach out. Let’s nip this in the bud before several weeks go by.

New for this week: we’re starting online workouts on:

Monday: 6:30pm, Coach Hannah

Thursday: 5:30pm, Coach Anna

Saturday: 10am Coach Anna

Head over to the PushPress App to register, just like you’d do for normal classes. -$5/class

You’ll receive the link for the class approx 15-mins before the class starts.

WORKOUT 1

A. 3 sets: 30s wall sit march (alternative picking one foot up at a time) + 20 jane fonda's/side (point toe down) + 30s dead bug

B. 3 sets with minimal rest:
-15-20x 1-1/4 squats
-12-14 bodyweight rows (using sheet, pillowcase or table if sturdy enough)
-20s captain morgans/side
-hollow body hold x 60sec

C. 15 min:
-200m run/row or 50 jumping jacks or toe taps
-16 walking lunges, alternating (8/8)
-10 push ups

WORKOUT 2

Option 1:
10 sets: Bike outside. Go very hard for 45-60sec. Then cruise/bike easy for 45-60sec.

Option 2:
Death by wall ball or ball slams (if doing ball slams, consider going up by x2 reps each minute).

Option 3:
30 burpees
60 bodyweight squats
90 jumping jacks

WORKOUT 3

6 sets:
-Push-ups with 3sec lowering phase x AMRAP
-L-Sit (use parallettes or a stack of books or two chairs/stools) x ALAP
-Reverse plank with scapular retraction x ALAP
-single leg RDL x 10/side

WORKOUT 4

A. 5 sets, minimal rest between exercises.
-60sec Russian step-ups RIGHT
-60sec Russina Step-ups LEFT
*if you don't have anything step-up on, do curtsy squats instead.
-30sec Archer Push-ups, alternating sides


B. 3 sets:
Pick one depending on ability: 150/100/75/50 double unders OR 500/300/200 single skips.

C. 4 sets alternating, minimal rest:
-Side Plank x 30-40sec per side

-superman hold on floor x 30-45sec