Weekly @home Workouts for Nov 2 2020

Week 4 - Hopefully we’ll be back next week!

Obviously there’s a chance that the closure will be extended. But we’re trying to optimistic. Although Covid-19 cases haven’t dropped in the last 4-weeks, the government has been indicating that they’re working on a ‘safe reopening plan’ for businesses that have been forced to close. As soon as we know whats happening we will sure to let you all know!

Remember that we have online classes on the schedule again this week. If you need anything, just email!

WORKOUT 1

A. 3 sets: 5 inchworm walkouts (slow, get that stretch in) + 3 groiner plus reach/side + 8 scap push ups from elbows + 45-60s wall sit march
doorway row: https://www.youtube.com/watch?v=JXMA484O4-Y

B. 10 sets: 5 burpees + 10 jumping lunges lunges + 20s flutter kicks

WORKOUT 2

20mins:
-10 push-ups
-10 single leg RDL per side (use weight if you have it)
-30 jumping jacks

WORKOUT 3

A. 12mins:
-15reps 1 plus 1/4 bodyweight squats, rest 20sec
-12 cossacks per side, alternating, rest 20sec
-10 glute bridge walk outs, rest 2mins

B. 3 sets
-hollow body hold x as long as possible
-reverse plank x as long as possible (if this is too easy, do a marching version: i.e. leift one leg up for 5-10sec, alternating legs.)

WORKOUT 4

-100 double unders
-21 burpees
-75 double unders
-15 burpees
-50 double unders
-9 burpees

*depending on ability, scale back double unders by 1/2 or 1/3, or do single skips x2