10-4

Updated: May 16, 2020

Warm-up:

1:00 Plank

10 Alternating Arm and Leg Raises (R+L=1)

Arm Circles

Leg Swings & Laterally


Complete each section in any order. Rest as needed between each section*.

Pushups: 2 Rounds

10-4 Count Pushups (Strict) Descending (4 counts down, 1 count up)

25 Situps

10-4 Count Pushups (Strict) Ascending (1 count down, 4 counts up)

25 Situps

Squats: 2 Rounds

10- 4 Count Weighted Squats 15/20 each hand or Goblet Squats 25/35 (Descending) 4 counts down, 1 count up

25 Bulgarian Side Steps Right (without band)

10-4 Count Weighted Squats (Ascending) 1 count down, 4 counts up

25 Bulgarian Side Steps Left (without band)

Back: 2 Rounds

10-4 Count DB Bent Row 15/20 each (Descending) 1 count up, 4 counts down

25 Y-T-Cobra

10-4 Count DB Bent Row 15/20 each (Ascending) 4 counts down, 1 count up

25 Y-T-Cobra


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


*Less than 1 month with Community Fit? Please complete 1 round of each with less weight.

The main workout will take between 30-40 minutes depending on how much rest we take.


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Single use hand protection. These work great! Available for you in class if you need. $2




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