Breakdowns for the Week of September 21
- Bodyholic
- Sep 20, 2020
- 2 min read
This week we have a lot of coaching, meditation and live sessions due to lock-downs and challenges that we will push through together. We are continuing with the cardio-Pilates format for September for the LAST time before we start the next Strength Challenge. Keep checkin in with the Live links and schedule.
Here's this week's plan:
Wednesday: MSF #27
Thursday: Priendly Pilates and Daily #62
Friday: AMRAP + EMOM
Sunday: Daily #64
This week's breakdown is:
Tuesday: Daily #61 - Cardio and Core
HIIT 70-10:
slo mo sprinters r
slo mo sprinters l
sumo 1/4 burpee
rotating sprawl
roll to stand to vertical leap m modified burpee only
slo mo explosive burpee m modified pushups
pistol squat or sl sit and stand r
pistol squat or sl sit and stand l
3-2-1 bicycles m bird dog one side
x4
Wednesday: MSF #27
Thursday: Daily #62 - Cardio and Priendly Pilates (advanced people, I recommend you join me for both)
Set your timers on Tabata (8 rounds of 20-10) SPEED!!!!!!!!!!!
Tabata 1:
high knees
tuck jump
butt kicks
double butt kicks
Tabata 2:
cross 1/4 burpee
1/4 burpee
sprawl
sprinters (1st round r 2nd round l)
Tabata 3:
sl burpee l
sl burpee r
sl 1/4 burpee l
sl 1/4 burpee r
Tabata 4:
air squat
wall squat
long jump and high knees back
side t side jump squat
Friday: Daily #63 - Core and Cardio
AMRAP 20
20 low sit and stand
20 forearms sliding jackknife
15 sumo pulse jumps
10 sl side plank rotation r
10 sl side plank rotation l
EMOM 9
5 wall walk ups and pushup
10 pushups
15 1/2 burpees
Saturday: ACTIVE R E S T
Sunday: Daily #64 - Cardio Prep for BSC 2.0
Set your timers for 60-10 once through optional - rope
rope
rope
rope
climbers
climbers
5 1/4 burpees and 1 explosive sprawl
rope
rope
rope
scissors
scissors
5 jumping jacks and 10 drunken chickens
PREP WEEK - Let's do this!! xoxoxo, Di
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