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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