WOW with Coach Max | Warm-up Of The Week
Hi team! I hope everyone has been able to get out of Jackson and enjoy some nicer weather. Spring is such a hard season for me. I really struggle to stay motivated when the weather outside is so nasty, you don’t really want to be outside and for some reason sitting on the couch reading a book petting your pup sounds way better than going out for a bike run or skiing. This week’s work out will get your heart rate up and your blood pumping. Let’s sweat a bit!
For the warm-up, you will want a medium weight kettlebell. You should be able to use the same kettlebell for each exercise. 10 kettlebell swings, hinging at the hips squeezing the glutes to push the kettlebell out. 10 kb heartbeat squats, holding the kb with both hands in the center of your chest squat and pump the kb out in front of your chest. 10 kb good mornings, hold the kb center of your chest again foot shoulder width apart toes straight slight bend in your knees, hinge forward pushing your butt back, once you feel a nice stretch in your hamstrings straighten back up. Fallow each round up with a downward to upward dog stretch. Repeat 3 times
Then we have a 10 min EMOM (every minute on the minute). You’re going to set your timer each round you’re going to do 10 alternating lunges followed by 10 jump squats. When you’re done with those two you get the remaining time to rest. Don’t cheat yourself here, really make sure you’re getting a full extension with the lunges and an explosive jump out of your squat.
Going into our next effort we’ve got a 20 min AMRAP. Id like you to be at about a 7 out of 10 for effort here, can’t quite talk to your buddy but don’t need to be taking water breaks. If you don’t have access to an aero bike or rower, you can do 6 sprints
For our last core effort, we have another EMOM but instead of resting after your 10 sit-ups you’re going to finish the time up with the following exercises.
Thanks for joining me this week! I hope everyone is enjoying bike/run fit and I look forward to seeing you all in the gym!
Warm up x 3
- 10 kb swings
- 10 heartbeat squats
- 10 kb good mornings
- Downward upward dog stretch
10-min EMOM (every minute on the minute)
- 10 Alternating Lunges
- 10 jump squats
20-min AMRAP
- 12 Wtd sit-ups
- 20 calf raises
- 6 burpees
- 30 jump rope
- 250 m row or ski
5-min AMRAP (core)
- 10 sit-ups
- Flutter kicks
- EOS
- Plank
- Push-ups
- Superman hold
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