Bell House Fitness – Home Gym

01.30.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

10 single-arm DB swings, right

10 single-arm KB swings, left

200-m run

10 dumbbell lunges, right

10 dumbbell lunges, left

– DB swings to eye level.

BODYWEIGHT

AMRAP 20:

10 weighted single-arm push presses, right

10 weighted single-arm push presses, left

200-m run

10 weighted lunges, right

10 weighted lunges, left

WORKOUT NOTES

5-7 rounds.

Moderate DB load (35/50 lb).

Reduce DB loading if necessary. Scale to unweighted lunges.

WARM-UP

3 sets:

10 alternating plank reach throughs

10 jumping jacks

10 back step lunges

10 KB swings to eye level

2 sets:

5 single-arm DB swings, right

5 single-arm KB swings, left

200-m run

5 dumbbell lunges, right

5 dumbbell lunges, left

– DB swings to eye level.

ACCESSORY

Post-workout:

For completion:

100 hollow rocks

– Rest as needed.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side