🔐 6AM BRV360 LOCKDOWN WORKOUT
Tabata
20/10 X 8 SUPERSETS
Warm-up: 20 sec each
Butt kicks
Starjumps
High knees
- Half burpee & shoulder taps/ situps & twist
- Squat & lunge/ butt kicks
- Pushups / plank
- Leg raises/ cycle crunches
- Vertical jumps/ cycle squat
Rest
- Starjump & toe touch/ high knees
- Hill climbs/ plank jumps
- Starjumps/ squat hold
- Reverse toe touches/ lying toe touches
- Lunge pulse/ in & out squats
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment – bands,bench, kettlebell
TIMING:
45/15×3
- Banded pull aparts
- Banded side leg raises
- Cycle squats
- 1/2 burpees
- Bunny hops
- Stationary lunge + lunge jump
- Flutter kicks
- Banded kneeling donkey kicks
- Overhead press
- Bulgarian split squats
🏋️️ 5.30PM BRV360 CROSSFIT
WARM UP
5 MINUTES
========
- 20 Jumping jacks
- 10 Shoulder Taps
- 5 DB/Broomstick Muscle Cleans to Press
- 5 Sit Ups
STRENGTH/SKILL
CORE
=====
12 MIN EMOM
- MIN 1: 40 Sec Plank to Straight Arm Plank
- MIN 2: 40 Sec Weighted Kneeling Hip Thrusts
- MIN 3: 40 Sec Russian Twists
CONDITIONING
8 ROUNDS FOR REPS
================
- 20 Sec DB/KB/BB Deadlifts
- 10 Sec Rest
- 20 Sec DB/KB/BB Power Cleans
- 10 Sec Rest
- 20 Sec DB/KB/BB Front Squats
- 10 Sec Rest
- 20 Sec DB/KB/BB Push Jerks
- 1 MIN Rest
EQUIPMENT
- DB/KB/BB
- 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
