🔐 6AM OUTDOOR HIGH INTENSITY
Tabata
20/10 × 8 supersets
Equipment
Home: Bodyweight
Outdoor: KB & resistance bands
Warm up
Leg kicks & sprint
Windmills & sprint
Lunges & sprint
1A KB squat & bicep curl
1B KB press
2A shoulder taps
2B plank jumps
3A KB one arm row
3B KB swing
4A Vertical jumps
4B Mountain climbs
REST 1 minute
5A Banded pull aparts
5B Banded lateral raises
6A Situps
6B Leg raises
7A Lateral lunge to cross body row
7B Banded thrusters
8A Plank
8B Squat hold
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment: Dumbells
Warm up:
20 seconds each
Fwd punches
Shoulder taps
Pushups
Situps
50/10 45/15 40/20
- DB lunge & One Arm Row
2. DB Sumo Squat & High Pull
3. Lying Toe Touches
4. Supermans
5. DB Alternating Shoulder Press
6. DB Arnie Press
7. Plank Leg Lifts
8. DB Russian Twists
9. DB Lunges & Squat
10. DB Squat Hold with Forward Press
🏋️️ 5.30PM BRV360 CROSSFIT
- 20 Jumping Jacks
- 8 Air Squats
- 4 Push Ups
- 2 DB Squat Clean to Thruster e.s.
- 3 X Descend + Halfway Ascend + Descend + Full Ascent
- 2 SL Jefferson Curls e.s. (As slow as possible)
- Bodyweight with Broomstick
- Single DB front racked
- KB front racked
- Barbell
- Every 90 Seconds stop and perform 6 V-sits
- DB/BB/KB
- Exercise Mat
💪 5.30PM & 6:30PM OUTDOOR S&C UPPER 💪🏽
Warm up
– Scap retractions
– Push up
– Dislocations
Work out:
A1: Single arm floor press x 10 each
A2: Deficit Push up x 15
B1: Single arm shoulder press x 12 each
B2: DB Skull crusher x 15
B3: DB Push press x 15
C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10
