Wheelin'

Updated: Jul 26

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 spin the wheel of Health and Happiness. Complete 10 reps of whatever the wheel cosmically deems best then hit the 400 again. Exercises are:

Burpees

Pullups @Home

Walking Lunge Steps (R+L=1)

KB Clusters 25/35

Pushups

V-ups

Deadlifts 95/135


Option 2 < 3 Months

Complete for 25 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of whatever the wheel cosmically deems best then hit the 400 again. Exercises are:

Burpees

Pullups

Walking Lunge Steps (R+L=1)

KB Clusters 15/25

Pushups

V-ups

Deadlifts 65/95


Option 3 < 1 Month

Complete for 15 minutes. Run/Row 200 m or 1:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of whatever the wheel cosmically deems best then hit the 200 again. Exercises are:

Burpees

Pullups

Walking Lunge Steps (R+L=1)

KB Clusters 10/15

Pushups

V-ups

Deadlifts 45/65


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose


Daily Challenge: Write/Comment on the Board or Website about your workout