Bell House Fitness – Home Gym

12.09.22 (AMRAP – Reps)

EQUIPMENT

3 rounds for reps:

1:00 DB goblet squats

1:00 single-DB push presses

1:00 jumps onto, or over, an object (20 in)

1:00 DB sumo deadlift high pulls

1:00 up-downs

– Rest 1:00 between rounds.

BODYWEIGHT

3 rounds for reps:

1:00 air squats

1:00 pike push-ups (floor)

1:00 jumps onto, or over, an object (20 in)

1:00 unweighted good mornings

1:00 up-downs

– Rest 1:00 between rounds.

WORKOUT NOTES

200-300 reps.

Light DB load (20/30 lb).

Reduce load if possible, substitute with step-ups instead of jumps, and reduce the pace to just stay consistent.

WARM-UP

2 sets:

1:00 jump rope

:30 toe touches

:30 bear crawl

:30 walking lunge steps

:30 dive bomber push-ups

– No rest between movements.

– Rest 1:00 between sets.

2 sets:

:20 DB goblet squats

:20 single-DB push presses

:20 jumps onto, or over, an object

:20 DB sumo deadlift high pulls

:20 up-downs

– Rest :10 between movements on the first set.

– Rest as needed between sets.

– NO REST between movements on the second set.

ACCESSORY

Rest, stretch, recover

STRETCHING

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot