Up Downs +

Warm-up: Complete in any order-

3 x 10 Slow Count V-ups

3 x 10 Slow Count Superman Back Extensions

2 x 30 Sec Glute Bridge Hold

2 x 20 Calf Raises

Resistance Band Chest/Shoulder Mobility


Main Set*:

Part one

Complete Situps for 5 minutes. Every 15 seconds, complete 1 tuck jump (Just the tuck jump), then immediately resume situps.


Rest 1 minute, then-


Complete KB Swings for 5 minutes. Every 15 seconds, complete 1 Burpee, then immediately resume KB Swings 25/35


*Less than 1 month with Community Fit:

Please complete 1 round through OR 2 rounds of 2 1/2 minutes each. Please take breaks when you need them and modify the movements as necessary.


Part two

Option 1 > 3 Months:

Complete 4 Rounds-

10 Single Leg Deadlifts R 15/20

10 Single Leg Deadlifts L 15/20

200 M Run/Row

10 Resistance Band Lat Pulls M/H


Option 2 < 3 Months:

Complete 3 Rounds-

10 Single Leg Deadlifts R 10/15

10 Single Leg Deadlifts L 10/15

200 M Run/Row

10 Resistance Band Lat Pulls M/H


Option 3 < 1 Month:

Complete 2 Rounds-

10 Single Leg Deadlifts R 5/8

10 Single Leg Deadlifts L 5/8

100 M Run/Row

10 Resistance Band Lat Pulls M/H


Cool Down:

Child's Pose

Low Back & Piriformis Stretch

QL Stretch

Scorpion Stretch

Pigeon Stretch


Challenge of the Week: 1 Minute of Burpees


Have you tried these yet?




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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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