WEDNESDAY AT HOME

DUMBBELL VERSION AT BOTTOM

WARM UP
(EMOM x 12)
MIN 1: 10 jumping jacks + 5 air squats
MIN 2: :30 high knees + 5 push ups
MIN 3: 10 sit ups + plank hold, rest of the minute.

PART A
(OT1:00 x 8 sets)
7 weighted squats*
*grab and hold anything that has some weight to it and hold it infront like a sandbag.

*SOME EXAMPLES:
-gallon jugs with water
-a chair
-a food stool
-a box filled up with junk
-a five gallon bucket with random objects put in it
-your pet
-your child
-anythjng that weighs something

PART B
(3 rounds for max reps)
2:00 max rep weighted squat
2:00 max reps deadlift sane weight used in squat
2:00 max reps burpees
1:00 REST

REST 5:00

PART C
(3 rounds for max reps)
1:00 left side plank hold
1:00 right side plank hold
1:00 max russian twist, hold something for weight if you can
:30 sec REST

PART D
STRETCH (JUST DO IT!)
FOLLOW THE VIDEO, THIS IS A GOOD ONE, I USE IT ON MY DAYS OFF. TURN ON SOME MUSIC YOU ENJOY AND GET YOUR STRETCH ON.


IF YOU HAVE DUMBBELLS

WARM UP
(EMOM x 12)
MIN 1: 10 jumping jacks + 5 air squats
MIN 2: :30 high knees + 5 push ups
MIN 3: 10 sit ups + plank hold, rest of the minute.

PART A
(OT1:00 x 8 sets)
7 Dumbbell squats

PART B
(3 rounds for max reps)
2:00 max rep DB thruster
2:00 max reps DB hang power cleans
2:00 max reps burpees
1:00 REST

REST 5:00

PART C
(3 rounds for max reps)
1:00 left side plank hold
1:00 right side plank hold
1:00 max russian twist, hold something for weight if you can
:30 sec REST

PART D
STRETCH (JUST DO IT!)
FOLLOW THE VIDEO, THIS IS A GOOD ONE, I USE IT ON MY DAYS OFF. TURN ON SOME MUSIC YOU ENJOY AND GET YOUR STRETCH ON.

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