01.07.21 Workout of the Day

January 6, 2021

 WARM-UP

30 Seconds Each

With Light Kettlebell:
Easy Bike
Down Dog
Glute Bridges
Bodyweight Good Mornings

Moderate BIke
Push-up to Down Dog
Single Leg Glute Bridges (Each Side)
Slow Kettlebell Deadlifts

Faster Bike
Shoulder Taps
Glute Bridge Walkouts
Russian Kettlebell Swings

MOBILITY 

Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

WORKOUT OF THE DAY

“Handle With Care”

On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Chest

Glutes

Lower Back

HOME GYM

On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Dumbbell Hang Power Snatches (6 Each Arm)

BEEFED UP OPTION

On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Kettlebell Swings (53/35) (K: 24/16)
12 Handstand Push-ups

Switched to 21 Lighter Swings and 12 Handstand Push-ups