Workout: 20 December 2024

Gym Workout:

Warm up: 2 rounds of Cindy:
– 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) – do weighted pull-ups if you can
– 10 Push-ups
– 15 Air squats

Workout:

1. 4 rounds, one after the other (superset) for quality (rather than as quick as possible)
   12 Moderate weight DB Skull crushers
   12 Moderate-heavy weight Hammer curls
   12 Bent over light weight Reverse flys
2. Metabolic: (1 round, as fast as possible, finish all of the exercise before moving to the next)
   – 800 m row or run
   – 30 Box jumps (stand all the way up at the top before coming back down)
   – 2 rounds of Cindy
   – 45 Toes to bar (alternative: hanging knee raises)
   – 2 rounds of Cindy
   – 30 Box facing burpee box jump overs
   – 800 m row or run

At Home Workout

1. 2 rounds:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) + 10 Push-ups + 15 Air squats + 20 Walking lunges + 25 Sit-ups
2. Same as metabolic above. If no box, use a chair or bench. If no bar, can do V-ups.