Bell House Fitness – Home Gym

11.14.22 (Time)

EQUIPMENT

2 rounds for time:

800-m run

50 jumping lunges

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

11:00-15:00.

Bodyweight workout that requires a high degree of lower-body strength and stamina.

Scale the run to 600-m to finish faster than 5:00, and reduce jumping lunge volume to 30 reps or substitute with walking lunge steps.

WARM-UP

2 sets:

10 hamstring scoops/side

50-m jog

2 sets:

10 leg swings/side

50-m jog

2 sets:

10 Samson stretch lunges

100-m run

2 sets:

10 jumping lunges

150-m run

– No rest between sets.

ACCESSORY

Post-workout:

3 sets:

20 DB good mornings

10 side-plank dips (left)

10 side-plank dips (right)

STRETCHING

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg