Home Workout – MetCon! 25.10.20

Demo by Coach K

At-home Full body Circuit Routine

Warm up – 3 Rounds

10 steps Crab Walk
10 steps Bear Crawl
5 Burpee Broad Jumps

Workout – 4 Rounds

Reverse Burpees
Backpack Lunge Walk
Mountain Climbers
Hollow Rock
Bear Crawl
High Knees

How to
Select your work : rest interval based on your fitness level from below. For example, if u choose a beginner’s level, perform first exercise for :15 sec and rest for :15 sec, then perform second exercise for :15 sec and rest for :15 sec, and continue this pattern to complete one round. Complete 4 rounds with rest of 60 sec after each round.

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

Reverse Burpees > Burpees
Backpack Lunge Walk > Lunge Walk
Hollow Rock > Hollow Body Hold

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 :15 sec work – :15 sec rest

Intermediate – :20 sec Work – :10 sec rest

Advance – :30 sec work – :15 sec rest

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