Workout of the Day 19.12.2020



General WarmUp


Alternating Tabata

  • High knees

  • Hollow body hold

Mobility

60 secs each side:

  • Pigeon Stretch on box/chair/couch



Specific WarmUp

3 Rounds

Every 30 seconds:

  • 20s Straddle circles - see link

  • 20s Glute bridges


Conditioning:

Death by Burpees

  • Minute 1: 3 Burpees

  • Minute 2: 4 Burpees

  • Minute 3: 5 Burpees

  • ....

If you can't complete the amount of Burpees in one minute, you're out :)

Beginner Version:

  • Minute 1: 2 Burpees

  • Minute 2: 4 Burpees

  • Minute 3: 6 Burpees

  • ....


WorkOut


"12 Days of Christmas - at home version"


20 sec of work on each day / 10 sec transition

78 Intervalle insgesamt = 39 Minuten

Day 1: Plank Jumping Jacks

Day 2: Air Squat

Day 3: Leg Lever

Day 4: Jumping Jacks

Day 5 Box/chair dips

Day 6: Alt. V-ups

Day 7: Box Step ups

Day 8: Superman

Day 9: Mountain Climbers

Day 10: Lunges

Day 11: Hollow hold

Day 12: Burpees


START

1

1-2

1-2-3

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

Done


Cooldown

  • 90 seconds: Child`s pose

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