Bodyholic
Aug 2, 20202 min
Hi guys! We are back to the regular Dailies that are between 20 minutes to 55 minutes. The whole body is going to get intense workouts this week! Take a deep breath and let's go!
Monday
Daily #42 - Legs and abs HIIT and AMRAP
Timer on 45-15:
fake handstand r
fake handstand l
butterfly sit up m quadruped hover
full sit up m alternating bird dog
half way sit up m imprints
long jump high knees back
side jump squat and squat jump
lunge forward to balance r
lunge forward to balance l
side to side sumo shift
steady sumo calf raises
r elevated bridge
r bridge leg drop
r bridge leg side drop
r elevated bridge hold and squeeze
l elevated bridge
l bridge leg drop
l bridge leg side drop
l elevated bridge hold and squeeze
AMRAP 15:
5 sit ups to Russian twist down m air squats
5 r low sl sit and stand
5 l low sl sit and stand
5 tuck jumps
5 rocking boats
Tuesday
Daily #43 - Chest, Back and Cardio
warm up:
Timer on 50-10:
jumping jacks
rope m high knees
sprawls
rope m high knees
jumping jacks / drunk chicken
rope m high knees
10 climbers 2 sprawls
rope m high knees
888
wide low pump alternating
staggered pushups alternating
slide forward
slide forward wide / pullups if you have a bar
side to side plank with a rotation pause
rocking quadruped elbows slightly out
burpees
double down burpees
Pilates #12
MSF #20
Wednesday
Daily #44 - Triceps and Biceps Cardio
warm up:
Timer on 50-10:
rope m high knees
1/4 burpees
rope m high knees
1/4 burpees
888
water curl to press
rag curl
water curl
half dive bomber
ninja modified
dive bomber
forward back and up pushup
plank circles alternating
Pilates #13 Priendly
Thursday
MSF #20
Friday
Daily #45 - Abs and Cardio
Timer on 75 -15
open close touchdown
1/2 burpee
plank forward
decline plank forward and knee bend
alternating lunges back
jump lunge
r cross back lunge jump
l cross back lunge jump
leg drop in crunch
x3
Saturday
Daily #46 - Total Body
Timer on 60-10
10 high knees 5 double butt kicks
10 sit ups 5 crunches
10 roll to stand 5 vertical leap
10 pushups 5 flying pushups
10 bicycles 5 toe touches
x4
Sunday
MSF #21
Pilates #14