10-4

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.


Post thoughts to comments




245 views3 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg