TUESDAY 21ST JULY WORKOUTS ANNOUNCED

🔐 6AM BRV360 LOCKDOWN WORKOUT

Warm up

High knees
Butt kicks
Cosac squats
Shoulder taps

Equipment needed: chair

2 rounds 45/15

Mountain climbers
Hollow rocks
L.Side plank
Bear crawl
R. Side plank
Russian twist

Burpee

2 rounds 45/15

Squat + 3 pulses
10 Fast feet to down up
Side to side push ups
Side step up left leg
Bulgarian squat right leg
Side step up right leg
Bulgarian squat left leg

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Warm up 2 X 5

Walkouts
Windmills
Glute bridges

Equipment: Dumbells

45/15
40/20
20/10 X 2

1. Renegade Rows
2. Floor chest press
3. Courtesy lunges
4. Reverse lunge to high knee
5. Pushups & shoulder taps X 2
6. DB Russian Twist
7. Shoulder press & Bent Row X 4
8. DB Front to Side Raise
9. Half burpee into squat
10. Plank leg lifts

 

🏋️‍ 5.30PM BRV360 CROSSFIT

• 10 Glute Bridge Raises
• 5 Walk Outs
• 10 Air Squats
• 5 Dumbell Rows e.s.

• 5 Strict Pull Ups (3 sec hold at top)
• 20 Scapula Push Ups

• Pull Up bar
• Broomstick or rod between two chairs
• Table

• 30 DB/BB Deadlifts (light)
• 20 Forward and Reverse Bear Crawls
• 10 Turkish Sit Ups e.s.
• 20 Forward and Reverse Bear Crawls
• 30 DB/BB Deadlifts (light)

• PULL UP: Chairs and Broomstick, Pull Up Bar, Table, Towel
• DB/KB or BB

 

💪 6:30PM BRV360 S&C

Warm up:
– Push up with protraction
– Scorpions
– Open Books

WORK OUT:
A1. Single arm Z-Press x 10 each
A2. In and Out push up x 10 each

B1. Floor press x 12
B2. Tricep dips x 12
B3. High plank shoulder taps x 12 each

C1. Arnie Press x 12
C2. Lateral Raises x 12
C3. Sit up + press x 12