Monday, March 30, 2020

Monday, March 20, 2020 - COVID19 training Block

Warmup

2 X's:

50 High Knees

40 Jumping Jacks

30 Military Situps

20 Shuffle Squats

10 Burpees

Main Workout - Back to some basics

Part I - 3-4 X's (15 minutes)

Squats - 10-50 depending on if you have weights or just body

Pushups - accumulate 100 in doable doses (10-25 at at time)

Pullups/Rows (reps as needed)

flutter kicks (:45)

Part II - 3-4 X's (15 minutes)

Lateral Lunges - 10 each leg, use hands to touch ground on both sides of outside foot

Explosive Pushups - from knee's (anchor ft.), fall to floor, catch yourself, and explode back up to kneeling position

Shaddow Boxing (Hooks) - :60

Lemon Squeezes

Part III - 3-4 X's (15 Minutes)

Weighted jumps or Bench Jumps

Squat to Bear to Squat to Cobra (did these on training trip)

Shadow Boxing (Upper Cuts ) - :60

Bicycle Situps :45

Finisher

3 minutes of 5 pushups + 20 high knees