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Do it for your futur self!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

5 rounds
10 sumo deadlift high pull
10 push-up
10 jumping lunges
10 shoulder to over head

Finisher #1

 

3 sets
3x through
3 slow dumbell bench press (5sec down, 5 sec up)
3 fast dumbell bench press
rest 2 minutes between sets

Finisher #2

 

tabata shoulder press
8 rounds
20 sec of pressing
10 sec hold in front rack position

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Last day of the week!! LET’S GO!!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

emom 16
minute 1: jumping jack
minute 2: shoulder to over head
minute 3: flutter kick
minute 4: deadlift

Finisher #1

 

4 supersets

20 hamstring curls
20 stiff leg deadlift
rest 2 min btw

*use a machine for the hamstring curls if you have access to one, if not use a band or a medicine ball

Finisher #2

 

2x 2min
step-up jump
rest 1 min btw

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Here we go!! Hard is just Hard and you can do Hard

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

5×3 minutes amrap
10 thrusters
10 dips
10 jumping squats
rest 1 minutes between

Finisher #1

5 min
wall climb practice or
hand stand practice on the wall

Finisher #2

40-30-20-10
sit-ups
arch rock

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Mid -week!! You got this!!!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

4 sets
400m run
20 no push-up burpees tuck jump
rest 1 min between sets

Finisher #1

 

10 minutes emom
1- flutter kick
2- leg lift
3- side bend lift
4- side bend lift
5- hollow rock

Finisher #2

 

10 min emom

1- Arch flutter kick

2-  side laying leg circle
3- side lying leg circle
4- arch rock
5- banded good morning

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