🔐 6AM BRV360 LOCKDOWN WORKOUT
Warm-up
30 sec each
High knees
Butt kicks
Starjumps
Twists
Start at 2 reps and increase by 2 up to 8 reps. Superset the exercises then a 30 second hold then 30 second rest before moving to next superset.
- situps & glute bridges
Plank hold 30 sec/ rest 30 sec
- Shoulder taps & pushups
Squat hold 30 sec/ rest 30 sec
- Squats & lunges
V sit hold 30 sec/ rest 30 sec
- Toe touches & leg raises
Left side plank 30 sec/ rest 30 sec
- In & out squats & half burpees
Right side plank 30 sec/ rest 30 sec
- Russian twists & reverse toe touch
Push up hold alt. leg lifts/ rest 30 sec
- Up & down plank & plank leg lifts
Bird dog hold left 30 sec/ rest 30 sec
- Lateral squat walk & lunges to high knee
Bird dog hold right 30 sec/ rest 30 sec
⏱ 9.30AM BRV360 HIIT WORKOUT
Equipment. DB/KB or Sandbag
Warm up.
20/10
Shoulder taps
Hill climbs
Situps
Glute bridges
50/10
45/15
40/20
Upper
- DB hammer curls to press
- DB one arm row
- Push up & pull sandbag or move DB across
- Kneeling shoulder press
Lower
- Burpee into squat
- Rotational lunge
- DB goblet squat
- Squat lateral walks
Core
- Starfish Crunches
- Situps & 4 punches
- Leg raises
- Supermans
🏋️️ 5.30PM BRV360 CROSSFIT
STRENGTH/SKILL
BULGARIAN SPLIT SQUATS
====================
8 X 90 Seconds
- 8 Bulgarian Split Squats e.s. (Weighted)
CONDITIONING
FOR TIME:
========
21-15-9-3
- Dips (between chairs or elevated objects)
- Sumo Deadlifts
* Stop EMOM and perform 7 Squat Jumps
Time Cap: 12 Minutes
💪 6:30PM BRV360 S&C
Warm up:
Push ups
Open books
Supermans
A1. Single arm Z Press x 12-15 each
A2. Deficit Push up x 12
B1. Floor press x 12
B2. Skull Crusher x 15
B3. Seated Lateral raise x 15
C1. Narrow push up x 12
C2. Tricep kick back x 12
C3. Flutter kicks x 15 each