At Home Workout #30 – April 23rd 2020

Hey guys it seems we had some camera trouble at the end so Graham got cut off while demonstrating the Reverse Crunch. If the Reverse crunch is not something you can do give the Mcgill curl up a try: https://www.youtube.com/watch?v=OYkLDBjCtLo

If you are unsure how to do a Russian twist here it is: https://www.youtube.com/watch?v=r8Ni_dhNvqc

Let us know if you need any other mods!

5min Warm-Up

THEN

2 Sets
60sec Run/Cardio
30sec Inch Worms
30sec Cossack Squats
30sec Baby Makers
30sec Side Plank L
30sec Side Plank R
30sec Burpee

THEN

7min AMRAP
7 Back Pack Good Morning
7 Jumps Squats
7 Air Squats

THEN

7min AMRAP

7 Back Pack Deadlifts
7 Back Pack Shoulder 2 Shoulder
7/Side Back Pack 1-Arm Row

THEN

4 Rounds
20sec Push Ups/10sec Rest

THEN

4 Sets
30sec Reverse Crunch
30sec Rest
30sec Russian Twist
30sec

Workout #2
Non Runners:
Level #1: 30min Run/Walk
Run 30sec- 1min, Walk 2min
Level #2: 30min Run/Walk
Run 1min, Walk 1min
*Adjust intervals as needed but keep the
same level for atleast 2 weeks

Runners/Other Activities
Steady State Work
30-45min 130-150HR