Time for Some Conditioning

Thursday is a conditionong day.

Be prepared to go indoors if it rains!

We have been pretty lucky with the weather ALL Summer.

Let’s start with with a nice warm-up to get the heart rate up and the body ready to work!

Our Warm-Ups Include a variation of Kettlebell or Bodyweight exercises.  Typically, they will have components of the workout within the Warm Up!

Here’s an example of what you might see in the Warm-Up… we usually do 2 rounds:

• hinges, deadlifts, hips bridges, supermans, cleans
• squats, lunges, lizzard poses, lunging with twists
• overhead presses or push ups
• rings rows or 1 arm rows
• jumping jacks or jog in place
• bicycles, mountain climbers, deadbugs

Here’s a double 40/20 Circuit for you…

40/20 x 4 rounds of each circuit

Circuit 1

• Row or run
• squat thrusts or body weight squat
• high pulls or band pulls
• Russian twist, mace, or Bulgarian bag rotations

Circuit 2

• Jacks or rope
• Any step ups or lunge variation
• crab toe touch or sit through
• elevator plank or crawls

Here’s one for home…

Your Mini Challenge Workout will be 3 x 10 Minute Sets!  Each set has 3 exercise components!

Here are your  Mini Challenges:

REMEMBER…

Any workouts posted here can be subject to change as we see fit.

Challenge #1

• 10 High Pulls or Jump Pull 
• 10 Half Burpees or Knee Tucks (half burpees with sliders are nice low impact)
• 100 Jump Rope, 50 Jumping Jacks, or 10 calories 

Challenge #2

• 10 Box or chair step-ups 
• 10 knees to chest 
• 50 low steps, knee slaps, but kickers, or 10 calories

Challenge #3

• 10/10 mountain climbers or 10 yard crawl
• 10/10 twists or 10 sit throughs or 10/10 windshield wipers (side bends)
• 10 squat thrusts, 100 revolutions Jump rope, 50 jumping jacks, 50 low steps, or 10 calories

Enjoy your Day!

Here’s our Video…