Today’s floor press, shuttle run, and handstand walking workout was a ton of fun!
The hard part was kicking up into the handstand walking before we wanted to. I just went for it, and most of the time it worked out. If you can’t do 10m of handstand walking when fresh… go ahead and pick the handstand hold or plank hold options below.
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Warm-Up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go
each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
2 easy rounds of:
10 DB bench press
400m run (or 20x20m shuttle runs)
10m handstand walk OR 30 seconds handstand hold against wall OR 30 second plank on elbows
At Home Workout – Floor/Bench Press – Shuttle Runs – Handstand Walking
For time:
40 DB floor/ 30bench press at 50/35’s|
400m running (or 20x20m shuttle runs)
30m handstand walking in meters OR 90 seconds handstand hold against wall OR plank
30 DB floor/ 20 bench press
300m run (or 15/20m shuttle runs)
20m handstand walking in meters OR 60 seconds handstand hold against wall OR plank
20 DB floor/ 10 bench press
200m run (or 10x20m shuttle runs)
10m handstand walking in meters OR 30 seconds handstand hold against wall OR plank
RX is 50/35 pound DB’s
Scaled is 35/25 pound DB’s
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
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#workout #workoutoftheweek #workouts #athomeworkout #bodyweightworkout
If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
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