🔐 6AM BRV360 LOCKDOWN WORKOUT
EMOM
Equipment. Bench or chair
Warm up
30 sec each
Quick feet
Butt kicks
Walkouts
Glute bridges
16 minutes. 12 to 15 reps
- Step up & knees raise
- Reverse crunch
- Lateral lunge
- Cross over oblique crunch (on floor)
- Sumo squat
- Left side plank (45 secs)
- Bulgarian split squat
- Right side plank (45 secs)
16 minutes 12 to 15 reps
- Manmaker
- Standing elbow to knee crunch
- Tricep pushup hold on knees (45 secs)
- Suspended bent knee kickback
- BW shoulder press
- Situps toe touch/ starfish crunch
- Push up side step
- Situps single leg knee in.
⏱ 9.30AM BRV360 HIIT WORKOUT
Warm Up:
Squat Stretch
Air Squat
Shoulder circles/ Retractions
Structure: X5 6 Min AMRAPS: x12 reps each
Station 1:
SB or DB clean
Renegade row
DB Snatch
Station 2:
Squat thruster
Reverse lunges
Stay low walking lunge
Station 3:
Med Ball Halos
Plate or DB front raise to press
2 way raise
Station 4:
RDL
hamstring walk out or towel curl
KB or DB swing
Station 5: CORE
Crossovers
flutter kicks
V sit ups
🏋️️ 5.30PM BRV360 CROSSFIT
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10 Cosak squats
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5 Push Ups to downward dog
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10 Thoracic Twists
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20 Jumping JACKS
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Min 1: 40 Sec. Plank
-
Min 2: 40 sec At. Rev. Lunge with DB OH
-
Push Press (DB, 2 DBs, KB, 2 KBs, BB or Weighted Object)
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Single DB OH Alt. Front Lunges
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Single DB Devils Press (RX+: Double DB)
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Lateral Jumps over DB/BB/KB (x 5)
🍑 6.30pm BOOTY BUILDER
WARM UP:
– RDL
– Walking toe taps
– Squat
WORKOUT:
A1: BB/DB Hip Thrust x 12
A2: Tempo reverse lunge x 12 Total
B1: B stance RDL x 10 each
B2: Bulgarian Split Squat FULL ROM x 10 each
C1: RDL x 12
C2: Glute bridge x 12
C3: Banded reverse hyper (if you have a bench) , 12 OR Banded seated abduction x 20