Wednesday, March 25, 2020

Wednesday, March 25, 2020 - COVID 19 Training Block

Dynamic Stretch

Same as Monday-Tuesday

Main Workout (interval training blocks) (45 on/15 off), walk or ride bike to playground is best.

2-3 X's LEGS/AEROBIC

1. Jumping Jacks

2. High Knees

3. Forward/backward Hops

4. Speed Skaters

5. Drea Roll

1:00 Rest

2-3 X's Upper Body (3 pushes, 3 pulls)

1. Pushups - UP - 2 - 3 - 4 - Down (slow)

2. Pullups/inverted Row (Down - 2 - 3 - 4 - Up) (slow)

3. Dips on Chair or Bench

4. TRX Row - use swings

5. Rotational Pushups (line up shoulders/elbows between pushups)

6. Upper Cuts (Boxing)

1:00 Rest

2 - 3 X Core/Legs

1. Shuffle Squats

2. Hollow Body Hold

3. Step Up Lunges (chair or bench)

4. Flutter Kicks

5. Tuck Jumps

6. Tuckups or V-ups

Finisher: 

5 pushups - 5 squats

4 pushups - 4 squats

3 pushups - 3 squats

2 pushups - 2 squats

1 pushup - 1 squat