Monday’s Workout:

Freestyle Bodyweight Strength

Intervals are 30 Work / 30 Rest x 6 Rounds

1. Any Upper Body Pull (pull ups, ring rows, slow negatives, statics…)
2. Any Single Leg Squat (split squat, step down, etc.)
3. Any Upper Body Push (push- ups, dips, added rotation, chaos push up, etc…)
4. Lower Body Posterior (hamstring curls, supermans, hip bridge… )
5. Ab Choice (rotational, get ups, etc.)

Finisher:

Circuit Style 20 Work/ 10 Rest x 2

1. Jump Pull Ups
2. Drop Squats
3. Half Burpees or Mountain Climbers
4. Swings
5. Knees to Chest
6. Cardio (Bike/ Ski/ JJ/ Run)

Remember to keep your hips back/ chest up and a natural curve in your spine during all exercises!  If you can, try to keep the weight on the outer edges of your feet during squats, your body will thank you!  Check out the upcoming GOATA MOVEMENT SEMINAR happening THIS Saturday, March 14th in Manasquan to learn more cool tips and tricks to keep you injury-free and perform your best!

Have a GREAT start to your week!