Fitness Freak

Warm-up:

50 Jumping Jacks

Lunge Twists

Leg Swings(Front to Back & Lateral)

Resistance Band Chest/Shoulder Mobility


Main Workout in 2 Parts*

May be completed in any order. Complete all of one part before beginning another

Part One

2 X 500 m Row as fast as safely possible

Rest 2-3 minutes between each one

-@ Home Option-

50 KB High Sumos 25/35

Rest 2-3 Minutes and repeat


Part Two

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings 25/35

Pushups

V-ups



*Please modify reps based on how long you have been consistently doing Community Fit Workouts

> Than 1 month:

2 X 250 m Rows or 2 X 25 High Sumos 15/25

8-7-6-5-4-3-2-1 reps of

KB Swings 15/25

Pushups

V-ups


Cool Down:

Scorpion Stretch

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


Post times for each row/set of high sumos and part two to comments




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