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!!!!


100 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