Throwing it back to April 2014 at Moraga Camps. Hard to believe its been 3 years since I took these photos! Time flies when you’re having fun.
The DIY below is perfect for you travelers, all you need is a timer, a jumprope, and an awesome attitude! Make sure to hydrate and eat a post workout meal or snack, this workout sneaks up on you. :)
To your health, Coach M
EMOM MASH UP
Part 1: Warm Up
Shin Grabs – Knee Circles – Ankle Grabs – Calf Raises – 400M jog
P2A: R.O.M.
P3: Get a sweat going
Set 1: 20 work/10 rest 4X
Jumprope & Skaters
P4: Body weight EMOMS every minute on the minute…
Set 1: Start timer, do 6 push ups, then immediately wall sit for the remainder of the mintue. Repeat for 6 minutes on the minute. Total 6 rounds, 36 push ups.
Rest 1 min
Set 2: Start timer, do 15 Squats, then hold Glute Bridge the remainder of the minute. Repeat for 5 minutes on the minute. Total 5 rounds, total 75 Squats
Rest 1 minute
Set 3: Start timer, do 8 Burpees then rest the remainder of the minute. Repeat for 6 minutes on the minute. Total 6 rounds, total 48 burpees.
Rest 1 minute
Set 4: Start timer, do 20 lunges, then immediately hold low plank for the rest of that minute. Repeat for 5 minutes on the minute. Total 5 rounds, 100 lunges.
Rest 1 minute
Set 5: Start timer do 12 V ups, then immediately hold Hi Plank the rest of that minute. Repeat for 4 minutes on the minute. Total 4 rounds, 48 V ups
P5: Stretch
60 seconds each side:
Couch Stretch
Half Pigeon pose
Prone Chest Stretch
Quad T Spine Twist