Join us Sunday morning at 11:15 for a couple simple but, effective workouts!
Warm Up Mountain 10:
1 focused banded pull-over to pull apart, 1 cross touch squat, 1 push-up
Add one rep to each movement until 10 minutes is up.
400 m run
30 Kettlebell Swings
30 Step-Back Lunges
5 – 2 minute rounds of:
20 DB Russian Twists
20 DB Leg Lifts
20 Bike Crunches
Subs in gym and home include: ground to overhead for kettlebell swing, 200m single arm kb suitcase carry for run, reduced reps on lunges, supported lunges or add light weight or glute bridges, 500 m bike/row for run or 2 mins of mountain climbers/burpees/get-ups/marching/running/cross-crawls around home.
*Will allot 30 minutes to 5 rounder so can time/set-up AB Circuit for you. Worth doing! Aim is to complete with 15-20 seconds of rest between rounds.
Playlist: Hello Sunday Morning
Cool News: Learned at Athletics last Friday that in December 2020 QuickSilver completed the Character Mile Challenge which was to run a mile every day. She reported her running feels much better as a result of this regular practice. So much so that she has kept it up. A mile a day keeps the pains away! It is always interesting and inspiring to see what comes from a completed challenge.
Apologies for the blurriness, but she moves fast … this QuickSilver!
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