FOCUS - STRENGTH
Three options today, an AMRAP (as many rounds as possible in time allotment), a darebee workout and a traditional weights workout with no weights! Pick one - don't forget to log your workout!!
Option 1: CLC
20 minute AMRAP (so do as many rounds of all exercises as you can in 20 minutes)
-10 push ups
-10 air squats
-30 seconds of mountain climbers (see Thursday April 9 for review of this)
-30 second wall sit
Option 2: darebee
Surgebinder
https://darebee.com/workouts/surgebinder-workout.html
Option 3: Trad workout (repeat 3 times)
You will need two chairs, broom stick & a towel
8-15 bicep curls with towel (video here) do single leg or double leg for more work
8-15 dips (use chair) (triceps)
8-15 broomstick pull ups (video here) put broom stick between two chairs (lats/latissimus dorsi, trapezius, biceps & forearms) (try to lift whole body, heals on ground if set up strong enough
6-15 (per side) Bulgarian split squat (video here) use chair or something slightly lower works well too like a lower foot stool especially if it stretches quads too much. (gluts/quads/hamstrings & gastrocnemius)
30sec-1min hollow rock HOLD (video here). (abdominals)
Basic muscle chart:
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