top of page
Search

Workout of the Day Thursday 16/09/21

Updated: Sep 12, 2021

Warm up

1min Star Jumps

10 Samsung Twist

10 Samsung Rotations

10 Squat round arch

10 Cat/Cow

10 Bird/Dog


Accessories (20min)

SLIPS (Scales, L-sits, Inversion, Planks and Stretching)

*5 min each exercise

Scales

- front to back leg balance (with a weight)

L-Sit

-3 rounds 20:10 leg straight/ Seated leg raise

Inversion

- 2 rounds 40:20 Headstand Balance/ Frog Hold

Planks

- 2X45sec Single leg Plank hold

Stretching

- Done at End of Class


METCON

2x9min AMRAPS

*1min Rest between rounds


1/AMRAP

20 Sumo Split Squats

20 Sumo Deadlifts

20 Russian Twists

20Mountain Climbers


Rest 1 min


2/AMRAP

20 Goblet Squat

20 Reverse Goblet Lunges

20 Butterfly Sit ups

20 Mountain Climbers


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross


 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page