At Home Strength Workout
Warm Up
Jumping Jacks
Side Lying T-Spine Rotations -R
Side Lying T-Spine Rotations -L
Glute Bridges
Striders w/ Rotation
Inchworm to Push Up
Squat to Stand
Reverse Lunge to OH Reach
Scare Crows
Y’s
Jumping Jacks
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35 seconds work/ 5 seconds rest
1-set
Strength
Circuit #1 (12-Minutes)
Complete the following three exercises in a circuit for 35 seconds of work/ 25 seconds rest for 4-sets
1a) DB Front Squat
1b) DB Floor Press
1c) DB Bent over Row
35 seconds work /25 seconds rest
4-Sets
Rest 2 Minutes
Circuit #2 (12-Minutes)
Complete the following three exercises in a circuit for 35 seconds of work/ 25 seconds rest for 4-sets
1a) DB RDL
1b) DB Lateral Raise
1c) DB Overhead Tricep Extension
35 seconds work /25 seconds rest
4-Sets
Rest 2 Minutes
6-Minutes
*Complete 4-sets of the following 3 exercises in a circuit with no rest between exercises
*Take a few seconds after completing each round to catch your breath before starting next round
* Complete 4 rounds in 6-Minutes or less
3a) DB Squat Clean & Press x 8
3b) DB Jump Shrug x 8
3c) DB Deadlift x 8