Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

Part A:

2 Sets:

10 Step-back Lunges / Leg

15 Arm Circles (Forward)

15 Arm Circles (Backward)

20 Double Knee Tucks in Plank

Part B:

2 Sets:

10 Single Arm DB Swings / Arm

10 Single Arm DB Press / Arm

If needed, substitute a backpack for the

DBs.

ACCESSORY

Rest, stretch, and recover

STRETCHING

2 Sets:

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Side

Metcon (Weight)

EQUIPMENT

Every 2:00 for 6 Sets:

4 DB Push Press

4 DB Push Jerks

4 DB Split Jerks

BODYWEIGHT

Every 2:00 for 6 Sets:

4 Weighted Push Press

4 Weighted Push Jerks

4 Weighted Split Jerks

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