Gym Closed – Home Workout!


Gym Closed – Home Workout!

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness

Time to work off that holiday spirit! Gym is closed today, but we have something you can do at home!

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips


10′ EMOM of Run 100 meters + 5 pushups

10′ EMOM of 10 alternating leg squats to low chair/step