Last workout of the week. Get to work.
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch - 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
Workout Module #1
Body-Weight Squats – 4 Minute Tabata protocol
Note – You’re going to need an interval timer for this
Workout Module #2
Pull-Downs or Pull-Ups – 5 x 5 Protocol
Workout Module #3
Tricep Dips & DB Bicep Curls – 5 Minute EDT Protocol
Workout Module #4
Single Arm DB FLys – 10 x 10 Protocol
Workout Module #5
5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol
Note - You’re going to need an interval timer for this
Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.
Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it next week.