4/18/2021 - Full Body

April 18: Focus: Full Body


Warmup: 4 Rounds: (8min)

:30 sec jumping jacks

:30 sec butt kicks

:30 sec skater lunges

:30 sec plank knees to hands (alternating)


90 sec instructor demo


10-8-6-4-6-8-10 (timecap: 17 min)

Power band push-up

calorie row

DB alternating step overs (total)

KB swing

*if finished row for distance*


90 sec recovery & instructor demo


2-4-6-8-10-8-6-4-2 (timecap: 13 min)

DB thrusters

DB burpee

*if finished row for distance*


90 sec recovery & instructor demo


20-16-10 (timecap: 8 min)

DB alternating renegade row (total)

DB overhead tricep extension

DB double crunch

*if finished row for distance*


60 sec recovery & transition to rower


3 min max calorie row


5 min cool down/stretch