02.18.21

Warm up: 5 min of choice cardio – low and slow then 2 x (15 air squats, 10 scorpions, 10 cat/cows, 5 push ups)

Main deal:

12 min AMRAP:

squats

reverse crunch

bicycle crunch (L/R is 1 rep)

DB curl to shoulder press to tricep extension

spiderman burpees

This is LADDER workout, round 1: complete 1 rep of each exercise, round 2: complete 2 reps of each exercise, round 3: complete 3 reps of each exercise… continue until 12 minutes is up!

**When time expires, complete the round you are on!**

Customizations:

Squats (goblet with a weight or sandbag or any object around the house), Spiderman burpees (regular burpees, or use a bench so you don’t have to go all the way to the ground)

This one was created by Captain Quentin “Q” Schamber (T31 B shift), a member of our DFD Peer Fitness Trainer team. Contact Q if you’re looking for any help with an exercise program. He’s a wealth of information 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close