Today’s Workout

16042020

Daily Video
https://www.youtube.com/watch?v=DOT8tsLMFl8

Warm-up
Evexia Warm-Up Thursday
2 Minute
Run/row/ride/skipping
(To increase heart rate)

5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles
10 Glute Bridges
10 Single leg Glute Bridges

MOBILITY
1 minute – Quad Stretch
1 minute – Calf Stretch
1 minute – 90/90 hip opener

Metcon
Metcon (Time)
"Cash Flow"

For Time:
24/21 Calorie Bike
24/21 Calorie Row
30m Walking Lunge

21/18 Calorie Bike
21/18 Calorie Row
30m Walking Lunge

18/15 Calorie Bike
18/15 Calorie Row
30m Walking Lunge

15/12 Calorie Bike
15/12 Calorie Row
30m Walking Lunge

12/9 Calorie Bike
12/9 Calorie Row

* If you don’t have one or both machines complete one of the following:
* 2x Caloires on Bike or Row
* 10 Meter Shuttle Runs (48-42-36-30-24)
* Outisde Runs: 1000-800-600-400-200 Meters

Home Workout (Equipment)
Metcon (4 Rounds for reps)
"Tabata Something Else"

8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats

Complete all 8 rounds of each movement before moving to the next

Home Workout (No Equipment)
Metcon (4 Rounds for reps)
"Tabata Something Else" (No Equipment)

8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats

Complete all 8 rounds of each movement before moving to the next