Free Fitness Friday...

Enjoy one of these two workouts! Keep moving into the weekend and don't stop chasing your gaols!

Workout 1: At-home (All can be done bodyweight or with available weight)

Warm-up: Complete 3 times through

30 jumping jacks

5 Yoga pushups or Down dog to cobra

10 pause air squats (pause at bottom)

Part 1: Strength

A: Wall sit + air squat 3 sets of 30sec + 10 reps

Rest 60-90sec/set

B1: Single leg Romanian Deadlift 3x10/10

B2: Bulgarian split squat 3x8/8

Rest 60-90sec/set

C: Pushup 5x5-10

Tempo: 2 down, 1 pause, 2 up

Rest 60sec/set

Part 2: Conditioning

4 rounds as fast as you can

5 burpees

12 jump lunges

25 jumping jacks or high knees

Gym workout:

Warm-up: 3 times through

1:00 bike

10 pushup (hand release on ground)

10/10 single leg glute bridge

Part 1: Strength

A: Box squat 4 x 6 @80% 1RM or a weight that puts you 2-4 reps away from failure each set.

Rest: 60-120sec/set

B1: Seated shoulder press 3x6-8 (heavy)

B2: Chest supported DB row 3x12 (Moderate weight)

Rest 90sec/set

C: Walking lunge w/ DB 4x6/6

Rest 60-90sec/set

Part 2: Conditioning

Every Minute for 12 minutes alternate between jump rope and jogging on treadmill OR box jumps and biking. You'll do 6minutes of each.

Part 3: 3x50m Farmer carry

Feel free to mix'n'match as you see fit and enjoy!

Evolve Through Xperience - ETX

"Progression is built through consistency and tested by passion"

JB