BONUS_W1

SQUAD: BONUS EXPRESS SESSION

Thursday, October 11, 2018, In Fitness by

Don’t let a busy day get in the way of a workout. You can get it down in just 20-30 minutes with this express session.

Aim to complete 3-5 rounds of this circuit. It features a rower, but if you don’t have access to one, keep the intensity up by jogging on the spot for two minutes between each round.

WARM UP

Walking Step Rotation
10 reps

Step forward with the left foot and rotate your upper body across the left leg, drive off the left foot bringing your right foot through and repeat on the other side.

Walking Alternate Hinge
10 reps

Take a short step forward and soften the knee of the front leg, hinging at the hips, lean forward until you feel tightness in the back of the front leg.

WORKOUT

A1: Single Arm Kettlebell Swing
10 reps

Start with the kettlebell on the ground just in front of the body, hinging forward at the hips load up the back of your body and allow the kettlebell to start the backwards arc of the swing. Forcefully drive the hips forward maintaining tension through your midsection.

A2: Kettlebell Push Away Squat
10 reps

Hold the kettlebell in front of your face and descend into the squat position, in the bottom position while maintaining a tall spine, push the kettlebell away from your body and then pull it back into your chest. Return to the start position and repeat.    

A3: Sit Through
10 reps

Starting in the top of the push up position draw your right leg across your body, lightly touching your hip to the ground. Return to the push up position before repeating on the other side.

A4: Squat Hold to Touch Back
10 reps

Descend into a held squat position, once in the bottom position, touch your right leg back and then your left leg back before returning to the standing position.

A5: Deadbug
10 reps

Lie flat on your back with your knees at right angles and your arms straight up in the air. Maintaining the natural curve in your lower back, extend one leg out and return to the start position before repeating on the other side.

A6: Row (optional)
200m

Initiate the movement by driving with the legs first, extend at the hips and then follow through with the upper body pull. Think less strokes with more force, and focus on leg drive as opposed to using the upper body.

COOL DOWN

Single Side Lean Away Reach
1 minute each side

Starting in a slightly split stance position with your left leg forward, soften the front knee and drive your hips towards the left, for an added stretch reach your left arm up and across your body.

 

What do you think?