Workout of the Day 07.11.2020





General WarmUp

  • 1' Jumping jacks

  • 1' High knees

  • 1' Butt kicks

Breathe through your nose!


Mobility


Squat hold + shift your weight 3 x 10 seconds stretch per ankle.

Stand up for 5-10 seconds before the next set


Specific WarmUp


7' AMRAP

  • 15 Air Squats

  • 20 lying flutter kicks

  • 10 Lunges plus rotation

  • 20 Mountain Climbers

  • 5 Inchworm to Push-up


WorkOut


5 Rounds 30s On/ 30secs Off per Exercise

  • Wall Sit knee raises

  • Reverse Lunge plus knee raise

  • One arm DB/KB Thruster / Jumping Air Squat

  • Alt. Single Leg Glute Bridges



Finisher

Tabata (8 Rounds: 20 sec ON / 10 sec Off)

  • Flutter Kicks

  • Supermen


Cooldown


  • Lying crossbody stretch - see link

  • Standing knee hug + Quad Stretch

  • Russian Baby Maker



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