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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    24.3.20

    Home Workout Day #6

    'Aerobic warm up'

    Complete 10 rounds of:

    2:00 fast run

    1:00 recovery jog

    *Go hard enough that you need the rest on every interval.


    'Strength'

    Complete 6 sets:

    10 tempo odd object squats

    10/10 single leg glute bridges

    Rest 1:00 between.

    *Tempo simply means slower on the 'down' portion than on the 'up'.


    'Gymnastics'

    50 Hollow rocks

    50 Arch rocks

    *Rest if/as needed.

    "I like to move it, move it."

    Complete as many rounds as possible in 12 minutes:

    3 Odd object GTOH

    3 Burpees

    *Literally move something/anything heavy from the ground to overhead (I.e. a sandbag, an old tire, a six pack of water, a bag of cat sand, a backpack full of something heavy, a big rock from your garden, a child (they will love this), a dog (probably not loving it as much), a dumbbell, a kettlebell... anything.


    Single leg glut bridge: https://youtu.be/H-9xxJLGSBM

    Hollow/Arch rocks: https://youtu.be/VBk97cHsCyY

    Odd object GTOH: https://youtu.be/eceJVNKz2_A

    Duck playing the drums: https://youtu.be/vdnlptVP2B8