General WarmUp
2 Rounds For Quality
1' Jumping jacks
30s Scorpions
5/5 Dead bug (Hold every rep for 3 seconds)
Mobility
60" per side Couch stretch
Specific WarmUp
1 Set for Quality each
10 Glute Bridges
10 HollowRocks
10 Prone Press
Strength / Skill
12' EMOM
8-12 Russian Push-ups/ Push-ups/elevated Push-ups+
3-5 Inch worms
WorkOut
"14 Days of Quarantine" (25' TC)
using 1 DB or KB 22,5/15kg
Follow the rep scheme of:
1 2-1 3-2-1 4-3-2-1 etc
1 DB THRUSTER
2 DB GOBLET SQUATS
3 DB TRICEPS EXT (Or Triceps Dips) - see link
4 LYING HIP RAISES - see link
5 BURPEES OVER DB
6 DB One-arm OH alt lunges steps
7 DB BICEPS CURLS (Or hold with two hands)
8 JUMPING LUNGES ALT.
9 DB HIP SWINGS or KB swing
10 HSPU 5/5 or pike push-ups
11 SIDE CRUNCHES 1/1, 2/2, 3/3, etc
12 DB PUSH PRESSES 6/6
13 GLUTES BRIDGES
14 ALT. DB SNATCHES
Cooldown
1' each
PuppyPose
Child's pose