Workout of Quarantine

Equipment

1 – 2 – 3 – ….. – 10

Goblet Bulgarian Split Squat (l)
Goblet Bulgarian Split Squat (r)
V Ups/Tuck Ups x 2

No Equipment

1 – 2 – 3 – ….. – 15

Bulgarian Split Squat (l)
Bulgarian Split Squat (r)
V Ups/Tuck Ups

Workout of Quarantine

A)

Conditioning

30 min AMRAP:

100 Air Squats
80 Sit Ups
60 Alt. Reverse Lunges
40 Shoulder Taps In Handstand Position
20 Burpees
5 Wall Walks


B)

Core

3 Sets:

Flutter Kicks x 30 sec
Superman Hold x 30 sec
Side Plank x 30 sec (each side)

Workout of Quarantine

SupportYourLocalBox Fundraiser Workout 1

10 min AMRAP:

10 Air Squats
9 DB Snatches (r) 22,5/15kg
10 Push Ups
9 DB Snatches (l) 22,5/15kg

Workout of Quarantine

“Benchmark Friday”

Equipment

“PainStorm XV”

7 Rounds For Time:

10 Single Arm DB Man Makers (5 per side)
20 Single Arm DB Deadlifts (10 per side)
30 Single Arm DB Snatches (15 per side)
40 Single Arm DB Overhead Lunges (20 per side)
50 DB Swings

No Equipment

“Marguerit”

50 Rounds For Time:

1 Burpee
1 Push Up
1 Jumping Squat
1 Sit Up
1 Handstand Push Up/Wall Walk

Workout of Quarantine

For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3

Equipment

KB Swings/Alt. DB Snatches
KB/DB Side Lunges
KB/DB Russian Twists

No Equipment

Burpees
Side Lunges
Windshield Wipers

Optional:

15 min AMRAP

Run (m)

Workout of Quarantine

A)

Max Hold:

Wall Sit
Bridge Hold
Star Side Plank Hold

B)

20 min AMRAP:

20 Jumping Lunges
15 Push Ups
20 Air Squats
10 Burpees
30 sec Handstand Hold oder 7 Pike Puh Ups
10 Goblet Squats (mit verfügbarem Gewicht)