🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed: Chair/bench
Warm up
10 down ups
5 push ups
10 air squats
10 toe touches
Workout
4 x 30s + 30s /30 rest
In and out plank
Plank knee tucks
4 x 30s + 30s /30 rest
180 degree squat
Curtsey lunge + squat
4 x 30s + 30s /30 rest
Decline push ups
Mountain climbers
4 x 30s + 30s /30 rest
Burpee with knee tucks
Forward backward lunge on the same leg
4 x 30s + 30s /30 plank hold
Lateral plank dips left
Lateral plank dips right
Plank hold
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment. KB/DB/Sandbag (alternate)
Warm-up:
Arm circles
Leg swings
Windmills
Fwd hip flexor lunge
R1 45/15
R2 40/20
R3 30/15
R4 20/10
- Upright Row
- Front Squat
- Shoulder Press
- Bent Over Row
- Squat hold
- Pushup
- Situps
- Clean & Press (Curl)
- Reverse lunge
- Plank
🏋️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Bootstrappers
- 10 Sumo Good Mornings
Then
3 Rounds
========
- 6 Front Alt. Lunges
- 5 Walk Outs
- 4 Sit Ups to Glute Raises
STRENGTH/SKILL
COSAK SQUATS
6 Sets of 2 Min
===========
- 8 Weighted Cosak Squats (4 e.s.)
- 6 Single Leg Kickstand KB/DB Deadlift (3 e.s.)
CONDITIONING
FOR TIME
========
21-15-9-3
- Front Racked DB Reverse Lunges
- Burpees
- V Seated Leg Raises
Time Cap: 14 Minutes
EQUIPMENT
- DB/KB
- Exercise mat
💪 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
