Workout of Quarantine

A)

Equipment/No Equipment

3 Sets:

Bulgarian Split Squats x 6-8 Reps per leg @40X1
30s Rest
Weighted Single Leg Glute Bridge x 10-12 per leg
30s Rest
Weighted Frog Pumps x 20-25 Reps

Rest 90s

No Equipment ist ohne externes Gewicht, nur das eigene Körpergewicht.

B)

Equipment

3 Sets:

45s Burpees @easy pace
30s Burpees @moderate pace
30s Burpees @fast pace
15s Rest

then

3 min AMRAP

20 Dumbbell Squats
15 Sit Ups
40 Lateral Hops Over Dumbbell
15 Push Ups

2 min Rest

No Equipment

3 Sets:

45s Burpees @easy pace
30s Burpees @moderate pace
30s Burpees @fast pace
15s Rest

then

AMRAP 3 Minutes

20 Air Squats
15 Sit Ups
40 Lateral Hops Over PVC Pipe
15 Push Ups

2 min Rest