Hello Wright Trainees!
Spring Break is here! This week’s Workout of the Week is perfect for all our athletes that are getting some vacation time. You will not need any equipment and allows you to do the workout anywhere you please!
Starting with the warm up, complete one minute of Inch Worms, Air Squats, and Sit Ups. Repeat this cycle twice and focus on working through the full range of motion in each exercise and be conscious of the working muscles.
After the warm-up we transition into some interval work, where we undergo five 30 second stations.
- Station 1 Wide Mountain Climbers, same as a normal Mountain Climber but the knees will drive to the outside of the elbows.
- Station 2 Jump Squats, be explosive through the hips and have a strong focus on extending the hips through the jump.
- Station 3 EO’s, get those obliques working with strong rotations.
- Station 4 Glute Bridges, again focus on driving the hips to the ceiling and squeeze you glutes as much as you can.
- Station 5 Rest
We will repeat for this for 10 Rounds. After completing one round start the next on your last work station
Next, we move into 6 Rounds for Time. The 6 Rounds involves Burpees, Sit Ups, Bounds, and Lateral Lunges. This effort shouldn’t take more than 10 minutes to complete. If you plan on working out multiple time over your vacation keep track of your time so you have a baseline to work with.
Finish things up with some core work. The combination of Up with a Twist, Reverse Crunches, and Side Planks should give you a well rounded belly blasting. Feel free to adjust the intensity of the workout by increasing the amount of rounds you complete.
Hope you all enjoy your time with family and friends!
See you at the gym,
Coach Max
Warm Up
2 Rounds
1 min Inch Worm
1 min Squat
1 min Sit Up
10 Rounds (30 sec ea)
Wide Mtn Climbers
Squat Jump
EO’s
Glute Bridge
Rest
6 Rounds for Time
6 x Burpees
15 x Sit Up
10 x Bounds
10 ea x Lateral Lunge
4 Rounds
10 x Up W/ Twist
10 x Reverse Crunch
30 sec Side Plank (ea)
