🔐 6AM OUTDOOR HIGH INTENSITY
Equipment: Band & Dumbbell (home: towel and heavy object)
Warm up;
4mins
10 BW squats
15 Shoulder taps
20 glute bridges
Workout:
AMRAP 1 – 10mins
5 broad jump and duck walk
10 ice skaters (each side)
15 push ups
20 banded prone pull down
1 min drink break
AMRAP 2 – 10 mins
5 sprinters hop (each side)
10 squat jump to reach
15 DB squat pulses
20 DB glute bridge + heel lift combo
1 min drink break
AMRAP 3 – 8 mins
10 Jack knives
20 slow bicycles
30 flutter kicks
40 Russian twists
⏱ 9.30AM BRV360 HIIT WORKOUT
🔥🔥🔥
Heavy
Light combo
Equipment 1 heavy weight for below exercises + a booty band
Workout
1 Sumo squats
2 SDLHP
3 Step back lunges
4 SL glute raises
5 KB swings
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 Minutes
=======
- 5 Peaks and Valleys
- 5 Laying down hip internal rotations e.s.
- 5 (1) Scapula Push Up to (2) Shoulder Taps
- 20 Jumping Jacks
CONDITIONING
“WEDNESDAY PARTY”
=================
5 Rounds
- 20 BB Rows 20kg/30kg
- 25 Push-ups
- 30 Russian KB Swings 24kg/16kg
- 35 Mountain Climbers (35 E.S.)
- 40 Air Squats
2 min rest between each of 5 rounds
Time Cap: 30 Minutes
EQUIPMENT
- Barbell
- Kettlebell
- Exercise Mat
💪 5:30PM & 6.30PM OUTDOOR S&C FULL BODY
Total body conditioning
Warm up
– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings
Work out:
A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30
B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30
EVERY MINUTE ON THE MINUTE X 5
C1: Push up x 12
C2: Bicycle crunch x 15 each
