Friday, April 24, 2020

Friday, April 24, 2020 - COVID19 Block

Warmup

normal dynamic routine

Pre-Set

50 jumping jacks - 20 high knees

50 out/in jacks - 20 Mtn Climbers

50 Running Jacks - 20 alt. pikeups

50 out/in jacks - 20 surfer squats

50 jumping jacks - 20 burpees

Part I (3-4 X's)

Box/Bench Jumps - 10 reps

Incline Streamline pushups - 12+ reps

Pullups - 5-10+ reps

Abs - Criss-Cross (:30 seconds)

Part II (3-4X's)

Power Step ups on bench/chair - 8 reps each leg

Down Dog to Up Dog Pushup - 10-20+ reps

TRX/swing row - 8-12 reps

Hot Lizard - 20 touches each foot

Part III (3-4X's)

TRX/Swing - Single Leg Squat Jumps - 8 reps each leg

Trx/Swing - Atonic Pushup - 10+ reps

Neg. Pullup (Down - 2 - 3 - 4 - UP) 4 reps

Hanging Knees to elbows - 10 reps

Finisher

3 minutes of Broad Jump Burpees - how far can you get?

Notes: if you are looking for good places to workout in GR: 

• East Grand Rapids football field is open and has good turf and bleachers to run. 
• Calvin track is available and has tires to flip. 
• Grand Rapids Christian Middle school on Burton has a play ground with great bars and swings and benches for workouts. 
• Mulick park or Colins park has excellent sledding hill to sprint up. 
• The loop around Reed's lake is an excellent distance to run or walk around. 
• Good Trail Running by Grand Rapids. Christian High School where Plymouth turns into Alger in the woods to the north of Alger. 
• Millennium Park has miles of trails