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Home Workout #20

4/8/2020

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Warm up (5-10 minutes)
 
Challenge: Complete this entire circuit in your best time possible with perfect form.  Modify where needed and rest ONLY as needed only.  The ¼ mile run should be used as a “recovery run.”  Go as slow as needed to recover!  Do this outside if possible, if not a hotel gym will usually have everything you need.
 
  • 25x  One Legged Burpees (Left)
  • 50 Push-ups
  • 50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

  • ¼ mile (400m)  Run

  • 50x  Fwd Lunges (25 each side)
  • 50x  Floor Wipers (Flutter kicks if no weights)

  • ¼ mile run

  • 25x  Dive Bomber Push Ups
  • 25x  Rows Left Side (if no weight, do 25 sit-ups)
  • 25x  Rows Right Side (if no weight, do 25 sit-ups)

  • ¼ mile run

  • 50x  Plank jacks
  • 50x  Bicycle Crunches

  • ¼ mile Run

  • 50x  Windmills (25 per side- zero or light weight!)
  • 25x  V-Ups OR Bench Crunches
  • 25x  One-legged burpees (Right leg)

  • ¼ mile run – A very easy recovery jog/walk

 
Cool Down & Stretch (5-10 minutes)


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