🔐 6AM BRV360 LOCKDOWN WORKOUT
Equipment needed:
Moderate weight DB/KB, chair
Warm up 4min Tabata
Walkouts
Lunge with rotation
Toe reaches
Air squats
Stretch
Goddess shoulder stretch
4 x 8min Alt. EMOM
Goblet squats
Split squats left
Split squats right
Frog jump squats
Push ups
Tricep dips
Burpees
Alt. DB snatches
Bear crawl
Shoulder taps
Mountain climbers
Plank hold
Flutter kicks
Leg raises
Leg raised hold
Heel taps
⏱ 9.30AM BRV360 HIIT WORKOUT
Warm up
10 then 5 reps
Squats
Lunges
Torso rotations
Windmills
Arm circles
Equipment: DB
R1 30/20 squat hold/10
R2 30/20 plank/10
R3 30/20 v sit hold/10
R4 30/10
- DB Arnie press & alt. Shoulder press
- Squat & butt kicks
- Push up & Shoulder taps
- DB lunge & bicep curl
- Elbow to knee crunches
- DB bent rows
- Lunge & twist ( elbows crossed)
- DB 3 way raise
- Single leg glute bridges
- DB Front squats
🏋️️ 5.30PM BRV360 CROSSFIT
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20 sec Single Unders
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10 sec Rest
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20 sec Broomstick OH Alt. Lunges
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10 sec rest
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10 Scapula Push Ups
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8 Glute Bridges
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10 Lunged Thoracic Rotations (5 e.s.)
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8 Broomstick/Towel Prone Scapula Press Ups
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MIN 1: 8-10 Romanian Deadlifts
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MIN 2: 10 Weighted Reverse Lunges
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MIN 3: 20 sec Reverse Plank Hold
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Hand Release Push Ups
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DB/BB Bent Over Row
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WARM UP: Broomstick/Towel
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STRENGTH: BB/DB/KB, Plate
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WOD: DB/BB/KB
💪 6:30PM BRV360 S&C
Warm up:
– Supermans
– Scorpions
– Retractions
Workout:
A1. DB 1 arm row; 2 CT hold x 8 each
A2. DB Rear delt fly x 12
B1. Seated Shoulder press x 10
B2. Renegade row x 10
B3. Lateral raise x 15
C1. Bent over row x 12
C2. Bicep Curl x 12
C3. Preacher curl (use chair) x 12