Strength Statics and Tempo!

Friday is a NEW Strength Workout!  We took a tried and true and mixed it up a little bit!

REMINDER: Beers and Bells (or Burpees) is Friday at 6pm in Avon!  

Here’s what’s on the docs:

30 seconds normal Range of Motion / 30 Seconds static hold (or light fast sets) / 30 Seconds rest

You will complete 5 rounds of this circuit:

1. Squat
2. Push Up
3. Supermans (add alternating arm reaches for some spinal side bends)
4. Rows (ring rows or pull ups)
5. Ab Choice

Finisher:

30 easy / 30 Hard (SPRINT) x 5 rounds

Pick ANY CARDIO and Finish strong with these SPRINTS at a NON-CONVERSTATIONAL PACE!

You are welcome!

See you FRIDAY!

Here is your video workout:

Kettlebell and Bodyweight A & B Strength!  

Non-stop 30 second intervals x 5min x 4rds:

1min rest between circuits:

Workout A – Bodyweight

1. Pistols, step-downs, shrimp, curtsey squats or GOATA Drop Ins L/R
2. 1 arm push-ups L/R or Shoulder taps
3. Hip bridge L/R 
4. 1. arm ring row L/R 
5. Ab choice

Workout B – Weighted

1. weighted goblet or split squat L/R
2. 1 arm press L/R 
3. SL deadlift L/R
4. 1 arm rows 
5. Walkouts

Finisher: Pick 5 cardio exercises and do each one for 5min or 5min KB sport choice:

Here’s a home video strength workout: