Workout Anywhere – Fire Fit
Friday’s Fire Fit and Boot Camp lesson is here!
1) Warm Up (5-10 min): http://workoutanywhere.net/rundlefit-dynamic-warm-up/
3 Rounds of 30 Seconds ON, 30 Seconds OFF
-Goblet Squats (heavier than last week)
-Monster Walks (Pause for 5 seconds at the very last rep)
-Hamstring Curls w/ Suspension Trainer or Exercise Ball
Exercise Tutorials: http://workoutanywhere.net/topics/exercise-board/
Then, 5 circuits for time (your time is your score)
1 Dummy or sled drag (from one end of the bay to the other, or use a hallway)
2 flights of stairs or 1 plate push
4 Mt. Climbers
6 Renegade Rows
8 Jumping Jacks
10 Box Jumps (or Step Ups)
Four Core (4 min): Four Core #1 http://workoutanywhere.net/4-minute-total-core-outdoor-edition-3/
Recovery: Stretch & Foam Roll
Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through ( http://workoutanywhere.net/the-best-6-stretches-for-anywhere/ ).
Great job this week Team!