Training für Zuhause am 16.04.2021

Warm Up
2 Sets of:
30 sec. Couch Stretch
20 sec. Glute Bridge Hold
8 Wide Stance Goblet Squats
8 Goblet Squats with feet together
6/6 Cossack Squats

Strength: Lower Body
3 Super Sets of:
10/10 Single Leg DL
12 Weighted Single Leg Glute Bridge
8/8 Weighted Cossack Squats
20/20 Side Star Plank Hold (sc: Side Plank Leg Raises)

5-minute AMRAP
8 Burpee Tuck Jumps
10 Alt. Single Arm Thruster

– Rest 3:00 minutes –

5-minute AMRAP
8 Hollow Rocks
5 V-Ups
20 Crossbody Mountain Climber
20 Jumping Lunges

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean

Weekly Challenge: Max Effort:
Max Reps Push Ups without breathing