For Time:
Bodyweight:
- 30-20-10-20-30
- Push Ups
- Air Squats
- Lateral Hops
Weighted:
- 30-20-10-20-30
- Floor Press Lateral
- Goblet Squats
- Hops Over Weight
Today’s workout will begin with a little core and shoulder activation before moving into the workout above. Watch the video for details on the skill work or join a live class! For the workout, you will perform 30 reps of each movement, then 20 reps of each, then 10 reps of each before climbing back up to 20 reps and then finally 30 reps of each to finish out. The goal is to finish this in under 20:00 so adjust your weights, movements, and range of motion as needed to make that happen.
You can first scale this back by decreasing the reps at the beginning, performing 20-15-10-15-20 for example.
The push ups can be scaled by dropping to your knees or elevating your hands to decrease the load on the arms.
The goblet squats can be made easier by decreasing the load or going down to air squats. You can scale further by limiting your range of motion as needed to work with your mobility.
The lateral hops can be modified to steps over a line or object or to jumps over a line rather than over an object if you are worried about clearing it every time.
The push ups can be scaled by dropping to your knees or elevating your hands to decrease the load on the arms.
The goblet squats can be made easier by decreasing the load or going down to air squats. You can scale further by limiting your range of motion as needed to work with your mobility.
The lateral hops can be modified to steps over a line or object or to jumps over a line rather than over an object if you are worried about clearing it every time.
This workout can be made more challenging by increasing the weight on the goblet squats and floor press.
Fitness Schedule
Yoga Schedule
Social Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!