Today’s Workout Anywhere Wednesday starts with some of our favorite strength exercises, with a twist. Followed by a new circuit and Four Core.
Enjoy the burn!
Bench Press (No bar? Use dumbbells or perform slow push-ups)
Perform reps of 10, 8, 6, 4, 2 (while increasing the weight 5-10 pounds per set. If using push-ups, slow the pace down every set. Then Super Set with the following for rest:
-D.B. Rows 3×8
Partner Fire Fit Wednesday (Time)
Your team goal is to complete 100 reps of each exercise (if doing this solo, just perform 40-50 reps, and when rest is needed, perform 20 from the Active Rest Options). However, only the partner doing the working reps counts. The other partner will stay busy with the active rest exercises. Tag off when needed to complete the team goal.
Complete 100 reps of:
- Pull-Ups or Australian Pull-Ups
- Wall Balls
- Kettle Bell Swings
- Box Jumps or Step Ups (step down for either exercise)
- Plank 5 minutes (take breaks when needed)
Active Rest Exercises are:
- Jumping Jacks
- Wall Sit
- Toe Touch Crunches
- Supermans w/ 2 second pause
- Mountain Climbers
Recovery: Stretch & Foam Roll
Stretch and foam roll for at least 8 minutes.
Great job today! Nutrition wise, work on your hydration and try to have a fruit or vegetable with every meal. You know why.