A. Broomstick Warm-Up:
3 rounds for quality. Slightly increase speed each round.
10 Leg swings side to side and forward and back – flag pole broomstick for balance or grasp chair
No broomstick? Grab a long belt, a light tension workout band, golf club, hockey stick …..
B. Bodyweight Warm-Up:
1 round:
50 marching steps
40 lunges
30 air squats
20 push-ups
50 marching steps
WOD: 20 min amrap (as many rounds/reps as possible)
4 strict pull-ups
8 burpees
12 step back weighted lunges
Cool Down:
Ab Circuit.5
Complete 1-4 rounds of:
10 leg raises, 20 sit-ups, 30 flutter kicks, 40 knee to elbow, 50 second plank
Stretch: :30 each side: Dragon/Pigeon/Lying Hamstring and :60 Angel belly breathing
WOD Notes:
Goal is steady movement throughout. Only real break should be pull-ups. For lunges, hold DB horizontally at chest, hands on both ends of dumbbell, use weight that provides a steady unbroken challenge. Home sub options for pull-ups if needed: 4 bent over rows per side with heavy dumbbell or 8 hard ring rows or towel rows. To minimize noise of burpees if people underfoot, quickly step back, get chest and thighs to floor, step in and up and reach high to sky, repeat speedily. It works!
No equipment workout version: 8 odd object rows, 8 burpees, 12 odd-object step-back lunges. Odd objects found in home include a pillowcase or backpack bag filled with books or a sack of rice. If no objects at hand, complete 8 tri-cep dips off a sturdy chair or table and 24 body weight step back lunges.