MONDAY
WARM-UP -
Hip Halo
-into-
6:00 AMRAP
30-second Air Bike
25ft Walking Lunge
6 Box Step Overs
WORKOUT PREP -
2 sets:
Set 1:
5/4 Calorie Air Bike
10ft Dumbbell Walking Lunge
Set 2:
5/4 Calorie Air Bike
4 Dumbbell Box Step Overs
JUMP ROPE SKILL SESSION
Let’s take 5 minutes to
practice and improve on one
of the following. Break into
small groups based on ability
and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single
Unders
Level 4: Crossover Double
Unders
WORKOUT - The Intimidator
Freedom (RX’d)
@0:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
*50ft Dumbbell Front Rack
Lunge (50s/35s) after each
set
@10:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
10 Dumbbell Box Step Overs
after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike
(Females: 16-12-8)
*50ft Dumbbell Front Rack
Lunge (50s/35s) after each
set
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Posterior Hip Stretch