Warm up: 5 min of choice cardio…. followed by……3 rounds of (10 arm circles (Rd1: forward, Rd2: backward, Rd3: Arm hugs), 10 glute bridges, 10 fire hydrants, :20 childs pose)
Main deal:
3 rounds (:40 work/:20 rest):
- Mountain climbers
- Squats (unweighted, goblet, SB front squat, etc)
- TRX rows OR inverted bar rows
- Run/Bike/Ellipital
- Super man back extensions
- KB swings
- Tricep extensions
- Step ups
Start this list at any point, but do them in order. This is the classic double house special (8 people can work out at once). Don’t have a lot of equipment, no problem! Step ups can be done on the tailboard. Find some DBs and use them as weights. Can sub DB rows for the TRX or inverted bar rows. Get creative and just move and get it done together. Enjoy 🙂
DFD Wellness 