Workout of the Week – Solid
If you can do this workout you’re 100% Solid! You’re able to run, balance with strength, and are gym-nasty! Take this one hard and fast and see what happens. Just make sure you’re able to keep your back in a solid position on the single leg squats and not smash your head during handstands ;-).
If you have any questions about the movements… let us know!
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Warm-Up
Easy 400m run
2 easy rounds of:
50 hops to warm up ankles (or double udders)
20 slow air squats (pushing knees out)
10 overhead presses
2 easy rounds of:
100m run
10 alt single leg squats
10 ft handstand walk OR 10 sec handstand hold against wall OR pike handstand hold
Workout of the Week – Solid
4 rounds for time of:
400m run/30/25 cal bike
40 alt single leg squats
40 foot handstand walk OR 40 second handstand hold agains wall or pike handstand hold
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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.
Bodyweight ONLY Warm-Up
Easy 400m run
2 easy rounds of:
50 hops to warm up ankles (or double udders)
20 slow air squats (pushing knees out)
10 overhead presses
2 easy rounds of:
100m run
10 alt single leg squats
10 ft handstand walk OR 10 sec handstand hold against wall OR pike handstand hold
Adv Bodyweight ONLY
4 rounds for time of:
400m run
40 alt single leg squats
40 second handstand hold against wall or pike handstand hold
Starter Bodyweight ONLY
4 rounds for time of:
200m run
20 alt single leg squats to chair/bench
20 second pike handstand hold
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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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