Good Workout Anywhere Wednesday Team!
All new strength circuit and metabolic workout for your WOAW! Let’s go team!
1) Warm Up (5-10 min): >>> Dynamic Warm Up <<<
2) Strength Phase (15 min): 3 rounds of 30 seconds on, and 30 seconds off of:
- D.B. Chest Press
- Australian Pull-Ups
- Band Pull-Aparts
- Bicep Curls (bands or dumbbells)
- Tricep Extensions (bands)
3) Metabolic Circuit ( 16 Min AMRAP):
Complete as many rounds as possible in 20 minutes (10 for beginners, 16 for I)
- 2 Man Maker or 12 Renegade Rows (I)(From knees for B)
- 12 Ball Slams
- 12 Box Jumps or Step Ups (B, I)
- 12 Push-Ups
- 200 M Run
Your score is how many rounds completed in the chosen time.
4) Four Core (4 min): Four Core
5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through
Don’t forget to post!
Stay tuned for tomorrow’s lesson!