Quarantine Challenge Friday

Warm up

3 rounds

200 meter Jog or 1 min of jumping jacks

10 air squats

10 hand release push ups

10 knees to elbow

Mobility

10 of each

⁃ leg circles

⁃ Glute bridges

⁃ Thoracic spine twist

Main set

4 x rounds:

⁃ 6 deadlift

⁃ 6 burpees

⁃ 45 seconds recovery

4 x

⁃ 6 squats (weighted)

⁃ 6 Jump squats

⁃ 45 seconds recovery

4 x

⁃ 6 walking lunges (weighted)

⁃ 6 jumping lunges

⁃ 45 seconds recovery

4 x

⁃ 10 weighted glute bridges

⁃ 10 kickbacks

⁃ 10 side steps

Core

4 rounds Of 30 sec of work 10 sec recovery

⁃ Side plank

⁃ Toe taps

⁃ Reverse curls

⁃ Russian twist

Cool down – foam roll and stretch

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