Bell House Fitness – Home Gym

01.18.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15:

1:00 handstand hold

1:00 L-sit

15 DB shoulder presses

15 weighted sit-ups (20 lb)

– Use two DBs.

BODYWEIGHT

AMRAP 15:

1:00 handstand hold

1:00 L-sit

15 pike push-ups

15 weighted sit-ups (20 lb)

WORKOUT NOTES

3-4 rounds.

Light DB load (25/35 lb). Hold a light load at the chest for the weighted sit-ups (20 lb).

Reduce handstand and L-sit holds to :30-:40, scale to a pike handstand or tuck hold, and reduce the DB press and weighted sit-up load as needed.

WARM-UP

1 set:

:30 high plank

:30 seated leg lifts

10 pike push-ups (floor)

10 sit-ups

1 set:

3 wall walks

:20 tuck hold

5 DB presses (:05 hold at the top)

10 weighted sit-ups

1 set:

:20 handstand hold

:15 L-sit hold

10 DB shoulder presses

10 weighted sit-ups

ACCESSORY

Pre-workout:

On an 8:00 clock:

Max distance handstand walk

STRETCHING

2 sets:

1:00 foam roll quads/side

15 reach-roll-lift on foam roller