🔐 6AM BRV360 LOCKDOWN WORKOUT
TABATA
Warm-up: 20/10
Quick feet
Windmills
Torso rotations
Arm circles
Quick feet
20/10 X 4 & 20/10 X 4
Equipment. Light DB and Bench/chair
- DB punches & shoulder taps
- DB overhead punches & tricep pushups knees
- DB Renegade rows & Hill climbs
- DB Front to Side raises & T rotations
- DB bicep to upright row & single leg glute bridge
REST
- DB on shoulders squat/lunge & starjumps
- DB step ups & squat hold ankle touch/calf raise
- DB Bulgarian lunges & kneel to squat
- DB lateral walks & plank
- DB courtesy lunges & elbow to knee crunches
⏱ 9.30AM BRV360 HIIT WORKOUT
TIMING
30/30 (plank)
45/15
30/30 (reverse crunches)
Exercises
- Sandbag upright row
- Sandbag thrusters
- Car drives
- Burpees
- Foot taps x4 high knees x4
- Squat with squat jumps
- Cycle squats
- Pistol squat jumps
- Reverse lunge to squat
- Bent over rows
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
3 Rounds
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- 10 Good Mornings
- 8 Air Squats
- 10 Jumping Jacks
- 8 Alt. V Ups
STRENGTH/SKILL
GYMNASTICS
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L-SIT
Options:
- Knee Tuck Hold
- Single Knee Tuck Hold
- L-sit hold
12 MIN EMOM
- MIN 1: 15-20 sec L-sit hold (Between chairs)
- MIN 2: 20-30 sec Vampires
- MIN 3: 20-30 sec Glute bridge walks
CONDITIONING
5 ROUNDS
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- 20 Jumping Lunges/Alternating Lunges
- 20 Seconds One Arm Plank Hold
- 20 Step ups/Chair Step ups
Time Cap: 16 Minutes
EQUIPMENT
- BOX/Chairs/Elevated Objects
- Exercise Mat
💪 6:30PM BRV360 S&C
Warm up:
– BW Squats
– BW Single leg deadlifts
– Squat stretch
WORKOUT:
A1. DB Static Lunge x 12 each
A2. Reverse nordic curl x 12 OR 60 Sec wall sit
B1. Bulgarian Split squat x 8 each
B2. DB RDL x 12
B3. DB Leg curl x 12
C1. H/E Goblet squat x 12
C2. H/E BW Squat x 12
C3. Squat calf raise x 15
