I get really excited about Mondays, especially when theres a chance of rain… feeling so fresh and Novembery right now! Start this week with a nice cleansing sweat. If you can’t make it today then here’s a DIY to heat you up before you get cozy in front of the fire, hopefully to the sound of some rain!
Marcus and Michelle wish you an awesome November!
Part 1: Warm up with dynamic moves for 5-10 minutes
PART 2: ROM Alternating Tabatas
20 work/10 rest
Alternate exercises for 8 rounds (4 of each exercise) per set
Set 1: Skater vs Hi Plank Knee Tucks
Skip Rope 1- 3 mins
Set 2: Glute Bridge Hip Ext vs Prisoner Squats
Part 3: Doublet Chippers + total 1 mile run
Each set you will chip down in reps. After completing the set run 400m as fast as possible.
Set 1: 21/15/9
GB Chest Fly
Push Press
[space5]
400M Run
[space5]
Set 2: 16/12/10
Walking Lunge + Hammer Curl
Burpees
[space5]
400M Run
[space5]
Set 3: 16/12/10
Split Fly
Get Ups (mod stiff Deadifts)
[space5]
400M Run
[space5]
Set 4: 21/15/9
Sumo Hi Pull
Triceps Press
[space5]
400M Run
[space5]
Part 4: AMRAP 8-10 Minutes
25 Ab Burners
20 SLOW Bicycles
15 Reverse Crunches
10 Side Plank Row R/10L
5 Dive Bomb Push Ups
30 skips on jumprope
Cool down Lap if time allows
Part 5: Static Stretch 30 seconds timed each side:
Thread the needle, Hip Flexor Twist, Shoulder twist.