Bell House Fitness – Home Gym

12.29.22 (Distance)

EQUIPMENT

EMOM 5:

:20 run

EMOM 5:

:30 run

EMOM 5:

:40 run

EMOM 5:

:50 run

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

Maximize distance for each interval.

Bodyweight workout that starts with faster paces and slows towards the end.

Moderate running speeds as needed to avoid rest during the working intervals.

WARM-UP

2 sets:

10 alternating lateral lunges

20 high knees

20 butt kickers

200-m run

1 set:

5-8 split squats/leg

10 single-leg DB RDLs/leg

– Control the descent for :05 for each movement.

3 sets:

:20 run

– Rest 1:00 between sets.

– Increase pace with each set.

ACCESSORY

Post-workout:

Accumulate:

5:00 plank hold

– Rest as little as possible between sets.

STRETCHING

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)