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)
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
* 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