Home Workout #11

Klicke einfach auf die Überschrift, um zu den jeweiligen Videos zu gelangen.

Workout of the Day

Warm Up:

TABATA - 8 Sets 20s On / 10s Off
1. Jumping Jacks
2. Up + Downs

Workout:

Part A:

For Quality:
AMRAP12
12 Deadbugs
10/10 Single Leg Glute Bridges
10 Pike Push ups
12 alt Single Leg V-Ups

Part B:

3 Sets
AMRAP5
6 Plank 2 Push ups + Push up
8 Baby Burpees
6/6 Split Squats
8 Sumo Squats

Conditioning

Workout:

Bike Session!

For Time (Rx)
Half Marathon Bike 21,0975km

For Time (Scaled)
10KM For Time

Core Workout

Workout:

For Quality
2 Sets
15 Pike Leg Lifts (3s Hold @ Top)
30s Straight Arm Glute Bridge
12 Pike Leg Lifts (4s Hold @ Top)
30s Straight Arm Glute Bridge
9 Pike Leg Lifts (5s Hold @ Top)
30s Straight Arm Glute Bridge
- Rest 2:00 min b/w Sets -

Mobility

1:00 min Frog
1:00 min Single Leg Forward Fold (R)
1:00 min Frog
1:00 min Single Leg Forward Fold (L)
1:00 min Russian Baby Maker
1:00 min Shoulder Flexion Stretch
1:00 min Straight Arm Wall Angels
1:00 min Shoulder Extension Stretch
1:00 min Straight Arm Wall Angels