DAILY WORKOUT

30 MINUTES | FULl BODY & CORE

FULl BODY & CORE

A full body workout series with a warm-up meant to stimulate blood flow, but to not elevate your heart rate too much. The main workout is a two part sequence set to a 10 minute count down, with 2 minutes of rest in between each sequence. Begin the 10 minutes with 60 swimmers, then with the remaining time, complete the allotted work in an AMRAP (as many rounds as possible). The core sequence at the conclusion of this workout is made up of 2 exercises. It allows anywhere between 3-10 rounds, depending on how how fast and efficient movements are completed in 4 minutes.  

HOME EQUIPMENT FOR EXERCISES

Paint Cans

Suitcase/Gym Bag

PVC pipe or broomstick

 

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM UP

1.

Forward Arm Circles

X 20

2.

Reverse Arm Circles

X 20

3.

Push-Ups

X10

4.

Shoulder Passes

X 5

3 ROUNDS

WORKOUT SEQUENCE A

1.

Swimmers

X 60

2.

Ground to Overhead Lift

X 10

3.

Step Ups Left

X 10

4.

Step Ups Right

X 10

AMRAP FOR 10 MINUTES

REST FOR 2 MINUTES

WORKOUT SEQUENCE B

1.

Swimmers

X 60

2.

Deadlifts

X 10

3.

Elevated High Knee Toe Tap

X 20

AMRAP FOR 10 MINUTES

REST FOR 2 MINUTES

CORE SEQUENCE

1.

Sit-Ups

X 10

2.

Russian Twists

X 20

AMRAP FOR 4 MINUTES

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