HOMEBODY 14.NAP A: 3 rds • 14 kang squats • 10 cat- camel • 30″ superman hold • 10 snow angels B: EMOM 40′ / 45″ on / 15″ off 1. Jumping Jacks 2. Cossack Squats 3. Plank Jacks 4. Alt. Reverse Jumping Lunges 5. Mountain Climbers C: 3 sets • 40″/40″ side plank •…
HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
HOMEBODY 10. NAP A: 6’ AMRAP – 15 good mornings@ seprűnyél – 10/10 shoulder taps in push up – 20”/20” side plank – 12 snow angel B:4x 4’ AMRAP/ 2’ rest btw sets – 10 burpee – 20 air squat – 15 sit up C:3 sets/ 1’ rest btw sets – 30” tiger position hold –…
HOMEBODY 9. NAP A: 3 rds: – 8 Cat Camel – 6/6 Crab reach – 6/6 dead bugs – 6/6 Cossack squat B:For time: ~ 10-9-8-7 . . . 1 Hand release push ups Butterfly sit-up rest 3’ ~ 1-2-3-4 . . . 10 Goblet squat@ ásványvíz/weight Inchworm C:3 rds/ 1’ rest – 10 Rear Delt…
HOMEBODY 8. NAP A) 100 reps high knee run * E30″ (including 0:00) : 3 Push-ups AMRAP 3′ (2 rest btw) /2 rounds of:/ 1st: – 20 air squats – 30 V-ups – Max Burpee 2nd: – 20 jumping lunges – 30 alt. pet bottle Snatches – Max Burpee 3rd: – 50 Butt Kickers –…
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
#HOMEBODY 6. NAP Warm-up + A. Amrap 5′ 8 Cat camel 8 Good morning with stick 8/8 Deadbug B. Amrap 8′ 2-4-6-8-10…etc reps of Chair/Box step-up or jump (if you can) Alternating V-ups rest 2′ Amrap 8′ 2-4-6-8-10… etc reps of: Goblet squat @ bottle/weight HSPU (if you can) or Push-ups C.3 sets : 10/10 Sidebend…
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
