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DIY #22 – Back to Work!

25
Oct

DIY #22 – Back to Work!

Ok, it’s time to work! We had our fun yesterday, but now it’s time to kick it up a notch. We have 3 weeks left people!

Warm Up: We’re going to use some of the warm ups from our gymnastics class this week.
2 times:
Straight leg kicks up and down the mat
High Knees up and down the mat
Inchworms up and down the mat

Workout:
3 Rounds for time:
15 Bok Fu Burpees
30 Sit Ups off the Box (if you don’t have a box, do 30 back up to V up)
45 Horse Stance Squats with Medicine Ball Throw
400M Run

Rest 1 minute

3 rounds:
1 minute max rep Push Ups
1 minute max rep Tuck Jumps (with medicine ball held overhead)
1 minute rest

Warm Down:
2 times:
Butterfly Stretch
Front Hip Stretch, Sit Back With Straight Leg, Front Splits (this was the series of 3 we did during group stretching)
Groin Strech (this was the one with knees spread, bringing your chest close to the ground)
Legs out as wide as possible, stretch to the right side, then to the left

2 Responses

    1. bokfudo

      Good question. Do all 3 rounds for time, then rest 1 minute and start the second part of the workout. In the second part, do as many reps as possible for each minute, rest a minute and repeat 3 times.