Monster Run II

Warm-up: 200 m Run/Row or 1:00 of Jumping Jacks/High Knees/Jogging in place

Soldier Walking

20 Alternating Arm & Leg Raises (R+L=2)

Resistance Band Chest & Shoulder Stretches

Resistance Band Postural Complex 15 Squats

Then:

Move up the ladder, as far as you safely can, in 25 minutes*: 200 m Run or 1:00 Jog in place/Plate Switches 1 Monster Complex 65/95 @ Home Version - Use Dumbbells 25/45 each hand 200 m Run or 1:00 Jog in place/Plate Switches 2 Monster Complexes 200 m Run or 1:00 Jog in place/Plate Switches 3 Monster Complexes 200 m Run or 1:00 Jog in place/Plate Switches 4 Monster Complexes 200 m Run or 1:00 Jog in place/Plate Switches 5 Monster Complexes …

Keep increasing reps until the end of 25 minutes

Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Post number of rounds and weight used to comments

Monster Complexes may be completed with dumbbells and modified as needed. *Less than 1 month with us at The Community Fit

Complete the monster complexes with dumbbells first, for 12-15 minutes

100 m Run or 30 seconds Jog in place/Plate Switches

Less than 3 months-

Complete 15-20 minutes with barbells 45/65 or dumbbells 15/20 each hand and 200 m Run or 1:00 Jog in place/Plate Switches

My parents and twin sister might disown me if they find out I posted this picture. But it made me so happy!!!!


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