THIS WEEK'S WORKOUT:
The 30-20-10 Workout
For this workout, the goal is complete 3 rounds of the exercises in the shortest amount of time.
For the first round, perform 30 reps of the exercise.
For the second round, perform 20 reps of the exercise.
For the third round, perform 10 reps of each exercise.
Take rest as you need it! If you are doing this workout at home, see modifications below (*)!
active stretching and a 1,000 meter row or 1 mile jog
- Press Jacks*
- Bodyweight Squats
- Plank to Pushup
- Dumbbell Thrusters*
- Push-ups (can be regular or hand-release)
- Broad Jumps
- High Knees
- Kettlebell Swings*
- Squat Jumps
- Toe Taps (use a medicine ball or low bench)
*At Home Modifications:
For press jacks and dumbbell thrusters: Use water bottles instead of dumbbells
For Kettlebell swings: use a gallon of water, a bottle of laundry detergent, or put 1-2 sealed water bottles in a sturdy bag and use that!
Foam rolling and stretching. Focus on the IT bands, quads, hips/glutes, lats, upper back and calves.