Wednesday March 25

Wednesday March 25

Hebrews 13:6

“So we can say with confidence, “The Lord is my helper, so I will have no fear. What can mere people do to me?”

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,shirts,towels)

10 push-up T’s

10 reverse lunges (body weight, 5 each leg)

10 hollow rocks

Preworkout mobility:

Shin activation (90 sec)

Upper Trap smash (lac ball, roller, can), 1 minute each

16 minutes:

Even min: 10 Box jumps, hollow rocks til 45 sec) (box, steps, retaining wall, or tuck jumps – lift knees to chest)

Odd min: 10 Barbell / DB push press (1 or 2 DB’s), 5 each arm if using one weight, find weight or heavy bag to push overhead), hollow rocks til 45 sec)

Strength: 5×10 reverse hypers (scale, one leg kneeling RDL, 5 each, can use weight or body weight)

5×10 barbell / DB Reverse lunges (5 each leg)

Post workout mobility:

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

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

Daily couch (1 min each)

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