Weekly @home Workouts for Oct 26 2020

Week 3 - Hi everyone. We miss you and hope you’re all doing well.

Remember that we have online classes on the schedule again this week and that the run club is still happening. If you have any questions about the run club, please email Coach Anna.

WORKOUT 1

A. 4 sets for quality:
-Skater Jumps x 12/side (goal = perfect balance in landing position)

-Handstand Push-ups or Pike Push-ups x AMRAP with 4sec lowering phase

-Standing vertical jump (reset each time and go for max height on every rep) x 6

-Reverse Plank hold with active shoulders x 30-60sec


B. 2-3 sets:
-3mins jumping jacks
-2mins of bodyweight squats (goal is constant movement and no breaks)
-1min of plank up-downs

WORKOUT 2

A. 10min for quality:
-10 front scales per side with 2sec hold at top (complete all on RIGHT, then all on LEFT)
-10 1-leg RDL/per side (complete all on RIGHT, then all on LEFT)
-tuck-hold or L-sit x ALAP (use 2 chairs or a stack of books as paralletes)

B. 3 sets:
-Bulgarian Split Squat x 20/side, rest 30sec between sides
-20-30 banded biceps curls (or if no band: wide grip push-ups x AMRAP)

C. 2 sets: Flutter Kicks x ALAP. rest 60sec between sets

WORKOUT 3

A. Complete, in order:
-100 double unders or 200 single skips
-80 walking lunges
-60 push-ups
-40 v-ups
-20 shrimp squats

B . 2 sets for as long as possible, rest 60sec between exercises. :
-rotating side plank (alternate side plank and front plank, moving carefully, and holding each position for 5-sec)

WORKOUT 4

A. 7min AMRAP: 2 burpee + 10 toe taps to box

B. 2 sets: deabug x ALAP. rest 60s