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



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Est. 2015

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Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider