HAPPY FRIDAY EVERYONE!
Our next Zoom Fitness class will be 730am Saturday! Hope you can join us!
5 ROUNDS EVERY 3MINS
1- BARBELL BACKSQUAT + LUNGES
10 reps Backsquat + 10 Lunges
This is done WITHOUT racking the bar between the squats and lunges. If you do not have a rack you can clean the bar and then place on your back.
Make sure it's suitably heavy, rough guide would be:
SUPER STRONG: 100/70kg
A LITTLE STRONG: 70/50kg
2- DB OPTION
20 reps Squat + 20 Lunges alternating
Use 2 DBs ideally, but if you only have one make sure you alternate the shoulder it rests on!
3- PLATE OPTION
20 rep squat + 20 Lunges alternating
Use a 20kg plate ideally, you could also use a KB too. In this instance the lunges are Overhead!
4 rounds of 45sec hold, 15sec Rest
1- top of Push-up hold
2- left side plank
3- right side plank
4- hollow hold