A. 4 rounds of:
20 calories bike
15 toes to bar
10 hand release push ups
5 thrusters (65/95)
B. Stay home workouts from Guru’s Chest
Every 5 minutes for 35 minutes (7 rounds)
5 dumbbell bench press
20 sit ups
5 strict pull ups
300m run
Modifying:
Dumbbell bench press:
Barbell bench press: go a little bit heavier than you would with dumbbells.
Dumbbell floor press: lay on the floor and press like you would on the bench. You lose some range of motion and the floor is going to hold a lot of the weight at the bottom, but its still good for working your chest 🙂
Push ups: double the reps. No knee pushups, if you want to make these easier, put your hands on a raised surface like a kitchen counter, or up against a wall. Keep your hips straight, flex those guts n butts!
Sit ups:
Leg raises: during a leg raise, when your legs are straight up in the air, your lower back should be touching the floor. Its fine if your back is arched when your legs are on the floor (I’m pretty sure it has to be), but try not to have that arch through the entire movement.
Weighted Russian twist: with a light weight, do twice as many as sit ups.
Strict pull ups:
Whatever you do, stay on the heavier/harder side, strict pull ups are about building strength.
Banded strict: if you have bands and a pull up bar.
Barbell pull up: if you have a barbell, a barbell rack and you feel safe doing pull ups on your barbell while its in the rack. The barbell needs to be high enough that you can hang from it without your butt touching the ground. Put your feet underneath you like you’re doing a squat. The more in front of you your feet are, the more this will become an inverted row.
Inverted row/Ring row: keep your body straigh the whole time, don’t let your hips drop at the bottom, stiff as a board! Also remember to keep your shoulders locked in place, lats engaged. Don’t let you’re shoulders come forwared when you’re at the bottom of the row.
Bent over row: the heaviest weight you can do the same amount of reps as the pull ups with, unbroken, with good form when you are tired. Good form means straight back AND hinging forward as far as you can (you should feel your hamstrings engage). If you’re barely hinged forward then this won’t be working the muscles we want it to.
Anything else from here: https://www.youtube.com/watch?v=doBykp7TftY with heavier weight.
Run:
Any cardio for 1:30-1:45 minutes.
Jump rope: single unders, 1:45 minutes. If you have or want to work on double unders, do those.
Mountain climbers: count how many you do in 1:45 minutes in the first round, hit that number for the rest of the rounds.
Run in place: the higher you lift your legs and the more you pump your arms, the harder this will be.
Row: 375 meters
Bike: 900 meters
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