Bell House Fitness – Home Gym

03.13.23 (Time)

EQUIPMENT

For time:

21-18-15-12-9-6-3:

DB squats

DB-facing burpees

SCORE:TOTAL TIME

BODYWEIGHT

Same as the equipment option.

SCORE:TOTAL TIME

WORKOUT NOTES

10:00-15:00.

Moderate load DBs (35/50 lb).

Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus.

WARM-UP

1 set:

10 alternating spiderman stretches

5 inchworms + 1 push-up

10 air squats

5 DB-facing burpees

1 set:

10 hamstring scoops/leg

5 DB pause goblet squats

10 DB-facing burpees

5 DB pause squats

2 sets:

:20 DB squats

– Rest :10

:20 DB-facing burpees

– Rest :10

ACCESSORY

Post-workout:

On a 6:00 clock:

Build to a 1-rep shoulder-to-overhead

– Use a rack if available.