Home Workout – Conditioning! 19.09.20

At-home High Intensity Routine

Warm up – 3 Rounds

5 Burpees
5 Sit ups
10 Broad Jumps

Workout –

For time:
50 Plank Shoulder Taps
50 Straight Leg Sit ups
50 Air Squats
50 Hollow Rocks
Bear Crawl, 50 ft
50 Jumping Jacks
50 Push ups
50 Glute Bridges
50 Skater Jumps
50 Burpees

For time
Complete the given reps for the first exercise before moving to the next. Start a timer & complete all the movements as fast as possible.
Post your time in the comments section below!

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Shoulder Taps > :50 sec Plank Hold 
Hollow Rocks > :50 sec Hollow Hold 
Push ups > Knee Push ups
Skater Jumps > Single Leg Vertical Jumps 

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – Perform 20 reps of each exercise.
Intermediate – Perform 30 reps of each exercise
Advance – Rx (As prescribed)

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