🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
Warm-up: Tabata
Squats
Lunges
Shoulder taps
Glute bridges
8 X exercises 20/10 = 4 minutes X 8 rounds alternating A & B
- 1. Squats
- Tricep pushups on knees
- Plank jumps
- Lunges forward
- Double toe taps
- Butterfly situps
- Flutter kicks & punches X 4
- Hill climbs
- 1. Vertical jumps
- Hand Release Pushups
- Plank leg kicks
- Side lunges
- Butt kicks
- Heel taps
- Clam star jumps
- Shoulder taps
⏱ 9.30AM BRV360 HIIT WORKOUT
TIMING 20/10×6
Sandbag or kB
Exercises:
Upright row
Jump lunges
Overhead press
Vjumps
Thrusters
Burpees
Forward and backward lunges
Bent over row
Frog leaps
Kneeling donkey kicks
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Sumo Good Mornings
- 5 Cosak Squats each side
- 5 Jump Lunges each side
Then
4 Rounds
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- 20 sec Burpees
- 10 sec Rest
- 20 sec Sit Ups
- 10 sec Rest
- 20 sec Shoulder Taps
- 10 sec Rest
STRENGTH/SKILL
CORE
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15 min.EMOM
- Min 1: 30 Sec Superman hold (floor facing)
- Min 2: 20 – 30 Sec Hollow Hold (accumulative)
- Min 3: 30 Sec Standing Weighted Torso rotations
CONDITIONING
LET’S GET PLYO!
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6 X 2 MINUTES
- 10 Plyo Push Ups
- 9 Box Jumps/Elevated object jumps
- 8 Reverse Plank to Table top Walk
- Rest in remaining time
EQUIPMENT
- Exercise mat
- DB/KB/Med Ball
- Plyo Box/Elevated object
- Plates for Plyo Push Ups, or similar
💪 6:30PM BRV360 S&C
Warm up:
– Walking toe taps
– Squat stretch
– BW Squats
Workout
A1. Goblet Squat (2 sec tempo, 2 sec pause) x 12
A2. Narrow alternating lunges (quad focus) x 12 each
A3. Hollow Hold x 45.
B1. Pistol Squat x 10 each
B2. Lateral lunge x 10 each
B3. RDL x 15
Finisher
C1. Plank x 45s
C2. Wall sit x 45s