🔐 6AM BRV360 LOCKDOWN WORKOUT
5 and 10 rep superset
- Incline pushups/narrow pushups
4 sprints and 20 toe reaches
- Side step ups/Bulgarian split squats
4 sprints and 20 toe reaches
- Single arm side raises/shoulder press
4 sprints and 20 toe reaches
- Kneel to lunges/single leg Glute Bridges
4 sprints and 20 toe reaches
- Single arm press/30 punches each side
4 sprints and 20 toe reaches
Repeat from the beginning
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment needed
Pair of dumbbells (moderate weight)
Warm up
4min Tabata
High knees
Air squats
Windmills
Mountain climbers
Timing
40/20
50/10
45/15
Side leg lifts right/10s elevated leg hold
Side leg lifts left/ 10s hold elevated leg hold
Alt. bicep curls
Alt. shoulder press
Wall sit
DB upright row
DB bentover row
DB Thrusters
Squat hold calf raises
Flutter kicks / raised leg hold
Tabata core finisher
🏋️️ 5.30PM BRV360 CROSSFIT
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10 Sumo Good Mornings
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10 Lunged Thoracic Rotations
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10 Air Squats
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5 Walk outs
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MIN 1: 30 Sec Bird Dog
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MIN 2: 30 sec Table Top Hold
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MIN 3: 10 Lunged KB/DB Orbits (5 e.s.)
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20 Lateral Jumps Over Object
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8 Modified Pull Ups
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16 Single DB Push Jerks (8 e.s.)
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Parallettes Pull Ups
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Broomstick in between chairs Pull Up
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Towel Pull Ups (hanged from an elevated anchor)
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Ring Rows
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Table Body Rows
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Exercise mat
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DB
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Pull Up Equipment
💪 6:30PM BRV360 S&C
Warm up:
– Push up
– Open book
– Walk outs
Work out:
A1. Deficit Push up (chest to floor) x 12
A2. DB Chest fly x 12
B1. Floor press x 15
B2. Straight Arm pull over x 12
B3. DB Skull Crusher x 12
C1. DB Arnie Press x 12
C2. Narrow Push up x 12
C3. Tricep Kick back x 12