PUSH WORK TODAY

7 Sets of:

7 Upper Half Push Ups (Stop half way down, dont go to deck. Lock Elbows out at top)

7 Lower Half Push Ups (Chest to deck, only half way up. Dont come to full extension of elbow/only half way up)

7 Full Push Ups (Full Range of Motion. Chest Touches Deck at bottom and Elbows Lock out at top)

Scale the push ups by going down to the knee or using an incline. Scale up by doing HSPU variation.

Then CORE FINISHER

4 or 5 Rounds of: 

10 Hollow Rocks

10 V-Ups

10 Tuck Crunches

:10 sec Hollow Hold

Rest 1 Minute between Rounds

PUSH WORK TODAY

7 Sets of:

7 Upper Half Push Ups (Stop half way down, dont go to deck. Lock Elbows out at top)

7 Lower Half Push Ups (Chest to deck, only half way up. Dont come to full extension of elbow/only half way up)

7 Full Push Ups (Full Range of Motion. Chest Touches Deck at bottom and Elbows Lock out at top)

Then CORE FINISHER

4 or 5 Rounds of: 

10 Hollow Rocks

10 V-Ups

10 Tuck Crunches

:10 sec Hollow Hold

Rest 1 Minute between Rounds

PUSH WORK TODAY

7 Sets of:

7 Upper Half Push Ups (Stop half way down, dont go to deck. Lock Elbows out at top)

7 Lower Half Push Ups (Chest to deck, only half way up. Dont come to full extension of elbow/only half way up)

7 Full Push Ups (Full Range of Motion. Chest Touches Deck at bottom and Elbows Lock out at top)

Then CORE FINISHER

4 or 5 Rounds of: 

10 Hollow Rocks

10 V-Ups

10 Tuck Crunches

:10 sec Hollow Hold

Rest 1 Minute between Rounds

Live w/ Rebecca at Noon on Facebook (Equipments needs: A ball and a can)

20-18-16-14-12-10-8-6-4

Figure 8 Ball/Can Squats

Single Leg Ball/Can Taps

Russian Twists with ball/can

With Quick Feet Taps in between each set.

Core Finisher!

If for some reason you dont know what this means and you miss the LIVE workout here is OPTION 2 (but go back and watch later and complete Coach Rebeccas Workout)

OPTION 2 : SYLB WORKOUT #3

50 Deadlifts (dumbbells if you have them or kettlebells or sandback or water jugs or backpack)

50 Sit Ups

50 Step Ups

50 Single Arm Thrusters (whatever weight you have)

Time Cap 20 Mins

Live w/ Rebecca at Noon on Facebook (Equipments needs: A ball and a can)

20-18-16-14-12-10-8-6-4

Figure 8 Ball/Can Squats

Single Leg Ball/Can Taps

Russian Twists with ball/can

With Quick Feet Taps in between each set.

Core Finisher!

If for some reason you dont know what this means and you miss the LIVE workout here is OPTION 2 (but go back and watch later and complete Coach Rebeccas Workout)

OPTION 2 : SYLB WORKOUT #3

50 Deadlifts (dumbbells if you have them or kettlebells or sandback or water jugs or backpack)

50 Sit Ups

50 Step Ups

50 Single Arm Thrusters (whatever weight you have)

Time Cap 20 Mins

Live w/ Rebecca at Noon on Facebook (Equipments needs: A ball and a can)

20-18-16-14-12-10-8-6-4

Figure 8 Ball/Can Squats

Single Leg Ball/Can Taps

Russian Twists with ball/can

With Quick Feet Taps in between each set.

Core Finisher!

If for some reason you dont know what this means and you miss the LIVE workout here is OPTION 2 (but go back and watch later and complete Coach Rebeccas Workout)

OPTION 2 : SYLB WORKOUT #3

50 Deadlifts (dumbbells if you have them or kettlebells or sandback or water jugs or backpack)

50 Sit Ups

50 Step Ups

50 Single Arm Thrusters (whatever weight you have)

Time Cap 20 Mins

Equipment needed (one weight and a jump rope)

3 x 7 Min AMRAPS

12 Shoulder to Overhead (Right Side) Options: Shoulder Press, Push Press, Push Jerk

12 Shoulder to Overhead (Left Side) Options: Shoulder Press, Push Press, Push Jerk

36 Double Unders or 108 Single Unders  (scale to 72 jumping jacks)

REST 3 Min

***Continue to repeat for as many rounds/reps as possible for 7 Minutes then Rest 3 Min for total of three 7 min AMRAPS with 3 Min rest between. Pick up where you left off on the round!

Equipment needed (one weight and a jump rope)

3 x 7 Min AMRAPS

12 Shoulder to Overhead (Right Side) Options: Shoulder Press, Push Press, Push Jerk

12 Shoulder to Overhead (Left Side) Options: Shoulder Press, Push Press, Push Jerk

36 Double Unders or 108 Single Unders  (scale to 72 jumping jacks)

REST 3 Min

***Continue to repeat for as many rounds/reps as possible for 7 Minutes then Rest 3 Min for total of three 7 min AMRAPS with 3 Min rest between. Pick up where you left off on the round!

Equipment needed (one weight and a jump rope)

3 x 7 Min AMRAPS

12 Shoulder to Overhead (Right Side) Options: Shoulder Press, Push Press, Push Jerk

12 Shoulder to Overhead (Left Side) Options: Shoulder Press, Push Press, Push Jerk

36 Double Unders or 108 Single Unders  (scale to 72 jumping jacks)

REST 3 Min

***Continue to repeat for as many rounds/reps as possible for 7 Minutes then Rest 3 Min for total of three 7 min AMRAPS with 3 Min rest between. Pick up where you left off on the round!

10 MIN RUN

50 Air Squats

40 Bicycle Crunches

30 Alternating Curtsy Lunges

20 Push Ups

8 MIN RUN

40 Air Squats

30 Bicycle Crunches

20 Alternating Curtsy Lunges

10 Push Ups

6 MIN RUN

30 Air Squats

20 Bicycle Crunches

10 Alternating Curtsy Lunges

5 Push Ups

10 MIN RUN

50 Air Squats

40 Bicycle Crunches

30 Alternating Curtsy Lunges

20 Push Ups

8 MIN RUN

40 Air Squats

30 Bicycle Crunches

20 Alternating Curtsy Lunges

10 Push Ups

6 MIN RUN

30 Air Squats

20 Bicycle Crunches

10 Alternating Curtsy Lunges

5 Push Ups

10 MIN RUN

50 Air Squats

40 Bicycle Crunches

30 Alternating Curtsy Lunges

20 Push Ups

8 MIN RUN

40 Air Squats

30 Bicycle Crunches

20 Alternating Curtsy Lunges

10 Push Ups

6 MIN RUN

30 Air Squats

20 Bicycle Crunches

10 Alternating Curtsy Lunges

5 Push Ups

JOIN US LIVE WITH CASEY @ 8AM ON FACEBOOK:

30 SEC ON / 10 SEC OFF / 5 ROUNDS

CARDIO SESSION : BURPEES/MOUNTAIN CLIMBERS/JUMP ROPE OR HIGH KNEES

LEG SESSION: SQUAT JUMP x 4, PULSE SQUAT x 4 / SHUFFLE x 4 JUMP LUNGE x 4 / GLUTE BRIDGE HOLD 30S, Rest 10S

CORE SESSION: SINGLE LEG DART PASS THROUGH / LEG CIRCLES / PULSING LEG LIFTS

JOIN US LIVE WITH CASEY @ 8AM ON FACEBOOK:

30 SEC ON / 10 SEC OFF / 5 ROUNDS

CARDIO SESSION : BURPEES/MOUNTAIN CLIMBERS/JUMP ROPE OR HIGH KNEES

LEG SESSION: SQUAT JUMP x 4, PULSE SQUAT x 4 / SHUFFLE x 4 JUMP LUNGE x 4 / GLUTE BRIDGE HOLD 30S, Rest 10S

CORE SESSION: SINGLE LEG DART PASS THROUGH / LEG CIRCLES / PULSING LEG LIFTS

Upper Body and Core Work today. In case it rains you can do this inside.

100-80-60-40-20 Anchored Sit Ups

10-8-6-4-2 Devils Press (Two Dumbbells or One Sandbag, take the weight to the ground then come out of the movement and swing the object(s) overhead to full extension of the elbows)

20-16-12-8-4 Handstand Push Ups or Scale Version. One way is to put knees on a bench or chair. The lower the bench or chair the easier the movement will be.

Do 100 Sit Ups then 10 Devils Press then 20 HSPU then go to 80-8-16 and so on and so forth until you reach the end of the rep scheme.

Upper Body and Core Work today. In case it rains you can do this inside.

100-80-60-40-20 Anchored Sit Ups

10-8-6-4-2 Devils Press (Two Dumbbells or One Sandbag, take the weight to the ground then come out of the movement and swing the object(s) overhead to full extension of the elbows)

20-16-12-8-4 Handstand Push Ups or Scale Version. One way is to put knees on a bench or chair. The lower the bench or chair the easier the movement will be.

Do 100 Sit Ups then 10 Devils Press then 20 HSPU then go to 80-8-16 and so on and so forth until you reach the end of the rep scheme.

Upper Body and Core Work today. In case it rains you can do this inside.

100-80-60-40-20 Anchored Sit Ups

10-8-6-4-2 Devils Press (Two Dumbbells or One Sandbag, take the weight to the ground then come out of the movement and swing the object(s) overhead to full extension of the elbows)

20-16-12-8-4 Handstand Push Ups or Scale Version. One way is to put knees on a bench or chair. The lower the bench or chair the easier the movement will be.

Do 100 Sit Ups then 10 Devils Press then 20 HSPU then go to 80-8-16 and so on and so forth until you reach the end of the rep scheme.