Workout of the Week-June

Let's do this!

Every Monday we deliver a workout to your inbox.

There are 4 variations of each workout.

Giving EVERYONE an opportunity to work on bettering their health & fitness.

Take Flight = Beginner | Body-Weight

SOAR = Some Workout Experience | Body-Weight+

Fire Breather  = Extreme Challenge | Body-Weight+

Globo = Some Workout Experience | Gym Membership Needed

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Warm Up:

2 Sets:

5 Up-Downs - 15 hollow rock - 10 Squats - 15 glute bridge - 10yrd Skip - 10yrd Toe Walk (in & out) - 10yrd Heel Walk (in & out)

Workout:

Take Flight = [15-12-9-6 reps] | 3-6in step or plate & up-down

SOAR = [18-15-12-9-6 reps] | 12in box & burpee

Fire Breather = [21-18-15-12-9-6 reps] | 20in box & burpee

AFAP

(as fast as possible):

Box Jump // Plate Hop

Step Up (every step = 1 rep)

Burpee // Up-Down  

Ex: Take Flight

Start with 15 Box Jumps, immediately followed by 15 Step Ups, immediately followed by 15 Burpees. Without taking a rest, begin the round of 12. Then 9 & finally 6.

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Warm Up:

2 Sets:

1min Max Burpee - 15 Hollow Rock - 5//side Air Planes - 15 Air Squats - 10 Hand Release Push Ups - 15 glute bridge - 10 PVC Pass Thru

Workout:

Globo = Aero - Strength Training

E(2)MOM

(every 2 min on the min):

5 Rounds

5 Weighted Glute Bridge

8 alt Plate Push Up w//Hand Crossover

5 Rounds

5 Strict Pull Ups (use band assistance if needed OR add weight if you desire)

4//side DB Step Back Lunge (if you have a slider, put back foot on slider)

4 Rounds

5 Weighted GHD Sit Ups

Hollow Hold w//15 Plate Press

Ex: Globo

Start the clock.

Min 0: complete 5 Weighted Glute Bridges + 8 alt Plate Push Ups. Rest the remaining time.

Min 2-4-6-8: Repeat Min 0.

Min 10: complete 5 Pull Ups + 4//side DB Step Back Lunges. Rest remaining time.

Min 12-14-16-18: Repeat Min 10.

Min 20: complete 5 Weighted GHD Sit Up + Hollow Hold w//15 Plate Press. Rest remaining time.

Min 22-24-26: Repeat Min 20.

Have fun with the ‘Workout of the Week’ & keep an eye out for more coming in the following weeks. If you have any questions please let us know so we can help!

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