DAILY WORKOUTS 11-17 Oct (semi-hard)

DAILY WORKOUTS 11-17 Oct (semi-hard)

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DAILY WORKOUTS 11-17 Oct (semi-hard)
  • MONDAY: Push Pull LADDERS 1

    Warm Up

    7.5-minute Ladders:
    Alternating Grip Pull Ups
    Wide and Close Push Ups
    Wide and Close Let Me Ups
    Staggered Hands Push Ups

    Cool Down

  • TUESDAY: Level 1 Step Up with Spiderman

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step

  • WEDNESDAY: 9-Minute BEAKER

    "Mee-Mee Mee. Mee Mee." Embrace the suck, and overcome yourself. Full Body. Floor Space Only- Hooya!

    Warm Up- 60s High Knee March

    50/10 work to rest intervals
    Straight Leg Bridge
    Starfish Push Up
    Side Squat

    Cool Down- A Frames

  • THURSDAY: Level 1 Squatting with Quad

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats

  • FRIDAY: Legs and Core SUPERSETS

    Warm Up- Jumping Jacks

    Side Lunges with Glute Hip Ups
    Mountain Climbers with Side V-Ups
    Cossack Squats with Hip Circles
    Scorpion Kicks with Windshield Wipers

    Cool Down- Straddle Reach

  • SATURDAY: 2.0 Floor Exercises with Long Kneeling

    Crawling Exercises:
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

    Back Lying Exercises:
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers