Thursday March 26

Thursday March 26:

Colossians 3:23

“Work willingly at whatever you do, as though you were working for the Lord rather than for people.”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup 6 minutes:

20 DU (40 singles – rope,shirt,towel)

10 one arm sumo DL (5 each arm, light weight)

10 one arm DB snatches (5 each arm, light weight)

30 sec one leg Glute bridge hold (15 each)

Preworkout Mobility:

Hamstring smash (lac ball, roller, can) 1 min each)

3 way shin activation – 1 min each

100 DU (150 singles-rope,shirt,towel)

30 DB sumo deadlifts (can use 2 or 1 weight, find something to hold)

30 one arm DB snatches (15 each arm, find something to hold, find weight can do all in one set)

80 DU (120 singles)

20 DB sumo deadlifts

20 one arm DB snatches

60 DU (90 singles)

10 DB sumo deadlifts

10 one arm DB snatches

13 min cap

Strength: Core circuit

3 rounds: 40 seconds work / 20 second break

Reverse corkscrews (hollow, hands tucked)

Dynamic plank (regular plank)

Dynamic side plank (regular side plank)

Post workout mobility:

Shin smash (lac ball, roller, can) 1 min each

Back of hip (lac ball, roller, can)

Daily couch (1 min each)