Monday, April 27, 2020

Monday, April 27, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 mtn climbers

30 surfer squats

20 alt. pickups

10 burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if have DB's)

Pushups (10-25+ to failure)

Pullups

Side Plank w/ Knee to elbow (10 each side)

Part II (3-4 X's)

Curtsy Lunges (10 each leg)

Atomic Pushups (10+ using TRX or swing set)

Inverted Row (10+) 

Bicycle Situp (:30-:45 seconds)

Part III (3-4 X's)

Monster Walk (20-40 yards or about 30ish steps)

Inclline Streamline Pushups

Single Arm Inverted Row 

TRX/Swing Pikeup

Finisher

3 minutes

Squat - Lunge - Lunge - Pushup