🔐 6AM BRV360 LOCKDOWN WORKOUT
TABATA
Equipment. DB
Warm-up Tabata
Punches
Starjumps
Butt kicks
Shoulder taps
20/10 X 4 min. rounds.
No rest til after 4th set (16 mins)
- 20 sec. DB manmakers
10 sec. Plank
- 20 sec. DB Thrusters
10 sec. Shoulder taps
- 20 sec. Bodybuilders
10 sec. Squats
- 20 sec. DB swings
10 sec. Jumping lunges
REST & REPEAT
⏱ 9.30AM BRV360 HIIT WORKOUT
SUPERSET 45/15 x3 rounds
Step ups alternating
Bulgarian split squat pulses
Single arm snatches alt OR oh press
Commando pushups
Sumo squat jumps
Star jump burpees
Russian twists
Toe reaches
Kneeling donkey kicks
Frog leaps
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
- 10 Lunged Rotations (5 e.s.)
- 10 90/90 Rotations (5 e.s.)
3 Rounds
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- 5 Slow Sit Ups
- 5 Down Ups
- 5 Walk outs to Squats
- 20 High Knee Runs
STRENGTH/SKILL
CORE
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12 MIN EMOM
- MIN 1: 40 sec Phillipino Sit Up (straight leg sit up)
- MIN 2: 40 sec Beast hold (knees off ground)
- MIN 3: 40 sec Side Plank (R, L)
CONDITIONING
6 X 3 MIN TO FINISH:
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- 5 Weighted DB Reverse Lunges R
- 5 R Arm Push Press
- 5 R Arm Devil’s Press
- 20 Mountain Climbers
- 5 Weighted DB Reverse Lunges L
- 5 L Arm Push Press
- 5 L Arm Devil’s Press
EQUIPMENT
- Dumbell
- 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
