Home workout 7 ! .
Don't know how many videos I will do, but with no visibility on the outcome of this crisis I think it will be a lot of. But hey, let see the good side of the situation ! It forces us to be more attentive with other to communique more too (with all those challenges all around Instagram 😅). In term of trainings, it forces us to think more, to be more adaptive. .
The WARM UP is composed of 5 exercices. Each exercice as to be done for 30". Rest 15" and continue with the next exercice. 4 ROUNDS of the 5 exercices (slide 2). - Plank reach
- OH squats walk - Tap toes - Wall rowing - Scissor twist
Rest 2' at least. .
4 different exercices for this WOD with a form slightly different from before (slide 3).
- Donkey kicks level 2
- Lateral lunges w/ hop
- Air jump thrusters
You gotta have to do 7 rounds of those exercices. The number of reps will decrease by 3 at each round that you will do.
The first round is composed of 21 reps of each exercice, the second one 18, the third one 15 etc. Until reaching 3 reps of all the exercices.
So for the first round you will do 21 donkey kicks, 21 butterfly, 21 lateral lunges, 21 air jump thrusters, then 18 donkey kicks, 18 butterfly ...
Of course for the lateral lunges and side squats it will be 21, 18, 15 etc. par legs 😈. You will have to do this 21/ 18/ 15/ 12/ 9/ 6/ 3 reps within 18'. Yep, 18' is your TIME CAP for today. .
OPTIONS : As usual you can adjust the difficulty with the level 1, easier (slide 4). All the exercices have their variations to allow every body to try the WOD (slide 5 to 8). You also can play with the number of reps and start from 18 reps rather than 21 for exemple. .
Hope you'll give it a try and enjoy it. If you do, share your result ! (Have done a little 14'55" in the hardest version of this WOD).
That's all for now.
See y'all soon. Take care 🙏🏼
Keep your heads up ~~~~~~~~~~~~~~~~~~~~~~~~~~
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