485 Spencerport Rd
Rochester, NY 14606
585.794.0835

At Home Workout #1

May 20, 2018

Warm – up:

3 Rounds –

10 Bird dogs (5 / side)

10 Squats

20 Jumping jacks

A)

20 Min AMRAP –

5 Push-ups

10 Sit-ups

15 Squats

*Move continuously for 20 minutes completing as many rounds of 5 push-ups, 10 sit-ups, and 15 squats as you can. Rest as little as possible.

Rest 3 – 5 minutes

B)

Complete 3 rounds of the following:

Interval A (90 sec) –

  • Run forward x 30 feet
  • Backpedal x 30 feet

Rest x 60 sec

Interval B (90 sec) –

  • Lateral shuffle left x 30 feet
  • Lateral shuffle right x 30 feet

Rest x 60 sec

*Complete interval A for 90 seconds, rest for 60 seconds, then complete interval B for 90 seconds and rest for 60 seconds to complete one round. Complete 3 full rounds total. Use whatever space you have available.

Core:

4 Rounds –

8 Leg raises

6 Windshield wipers / side

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