485 Spencerport Rd
Rochester, NY 14606
585.794.0835

At home workout # 4

June 16, 2018

Warm – up:

3 Rounds –

10 Bird dogs (5 / side)

10 Squats

20 Jumping jacks

A)

8 Turkish get ups / side (add a weight if you can)

B)

5 Rounds –

5 Judo push-ups (google it)

6 single leg hip bridges / side

8 Hollow body rocks

*Judo push-ups can be done from the knees

C)

Complete 4 rounds, working for 30 sec at each station with 20 sec rest between stations –

Station 1: Full body crunches

Station 2: Tuck jumps or High knees

Station 3: Jumping jacks

Station 4: Russian twists

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