Exploded II

Updated: Oct 27, 2020

(Compare to October 6)

Warm-up: 2 Rounds *Less than 1 Month complete 1 round or 2 rounds of 1/2 reps

30 seconds Plate Switches

30 second Plank

20 High Spider Plank (R+L=2)

20 Glute Bridges

20 Banded Side Steps R

20 Banded Side Steps L


Complete all rounds of each section before beginning another. Sections may be completed in any order*.

Section1: 2 Rounds

5 Weighted Split Squat R AHAP

5 Weighted Split Squat L AHAP

30 Seconds of Lunges Switches (R+L=2)

Rest 2 - 3 Minutes


If you have a history of knee pain or osteoarthritis, please complete weighted step back lunges instead of split squats.


Section 2: 2 Rounds

300 m Row AFAP (As Fast As Possible)

Rest 2-3 Minutes


Section 3: 2 Rounds

20 Calf Raises (feet together)

50 Situps


*Less than 1 Month

Complete 2 Rounds, of half rep, without weight



Post times for the row, weights, and thoughts to comments.


Cool Down:

Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


A.K.A. Ken and Barbie





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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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