Two different 5-minute blocks, twice 1st block then twice 2nd block.
Equipment - Stair-Step
1st Block -
a) Incline Push Up w/ Rotation (Can be modified push ups on knees OR w/o Rotation - just lifting arms slightly off ground) x 5 /side
b) Step Up w/ Hip Extension, Holding Arms Overhead x 5/side
c) BW Hip Thrusts (bottom of shoulder blades on second stair-step) x 10
2nd Block -
a) Lateral Step Up, Holding Arms Straight Forward x 5/side
b) Incline Pike Push Ups (OR Regular/Modified Pushups) x 10
c) Triceps Dips (on step or floor) OR Knee Lifts Sitting on Stair-Step x 10
Station 1
Shoulder Front Raise
Supinated Overhead Press
Reverse Lunge
Station 2
Shoulder Lateral Raise
Overhead Press
Forward Lunge
Station 3
Shoulder Rear Raise
Bent Over Row
Pop Squats
Station 4
V-Ups
Rolling Plank
Prone Swimmers
This 60 minute workout includes 6 rounds, 5 total body and 1 round of abs. There are higher and lower intensity options. All you need is a mat, a water bottle, and some endurance for minute intervals:)
This workout has 30s intervals with 6 total rounds; 5 full body and 1 round of abs. There are higher and lower intensity options available. All you need is a mat, water bottle, and a bit of motivation to get your workout in, we provide the rest!
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