Rough Boy Squats II

Warm up 2 Rounds:

20 Jumping Jacks

Yoga Worms

Lunge Twists (R+L=1)

Leg Swings (Front to Back & Lateral)

Then complete the following one time through. Complete one section and then the other. Rest as needed between each section.

Rough Boy Squat Complex*

30 seconds of continuous squats

30 second squat hold

1:00 continuous squats

1:00 squat hold

90 seconds of continuous squats

90 seconds squat hold

2:00 continuous squats

2:00 squat hold

Burpees and Bicycles

Complete one time through for time:

10 - 15 - 20 - 25 - 25 - 20 - 15 - 10


Bicycle Crunches (R+L=1)

*Less than /1 month at Community Fit? Please only complete 1/2 reps and take breaks when needed

*Less than 3 months? Complete 3/4 reps

Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch

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