Holiday Workout #2

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Deb’s Warmup #1 (No Measure)

Deb’s Warm UP #1

1. Spinal Twist: https://youtu.be/5S8nLiuvVUo

2. Spine Decompression: https://youtu.be/yhXJizy3lcg

3 Rounds:

10 Crosses

10 Scorpions

6 Spiderman Reach

10 light swings

5 Slow Air Squats (use hamstrings to pull you down)

2/2 Ankle Rotations – 2 in one direction, 2 in other direction – articulate slowly using the ankle. Each ankle please!

Metcon (AMRAP – Rounds and Reps)

5 Min Amrap

5 Second Hold at bottom (active isometric) at bottom of Goblet Squat

10 Double Arm Russian Swings

15 Plank Kettlebell (or DB) Drags

https://www.youtube.com/watch?v=KMsw88aJVYQ

Rest 3 Min

5 Min Amrap

5 Sec Hold at Bottom (active Isometric) Goblet Squat

10 Russian Alternate Single Arm Swings (switch after each swing)

15 Hollow Body Scissor Kicks (L & R count as 1)

https://www.youtube.com/watch?v=CU7Mzo-OtHk

Rest 3 Min

5 Min Amrap

5 Sec Hold at Bottom (active Isometric) Goblet Squat

10 Alternating Snatches

15 Double Unders (or 30 singles)
On the Goblet Squats: Each round try to tighten the following areas (pick one to do each time)

1. Squeeze the hamstrings

2. Squeeze the inner thighs

3. Squeeze the outer thighs (as if pressing knees out, but don’t press knees out)

4. Squeeze the shin bone to the foot to work the ankle

5. Squeeze your abdomen and back