Bell House Fitness – Home Gym

01.12.23 (Time)

EQUIPMENT

For time:

21-15-9:

Hand-release push-ups

Weighted v-ups

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

3:00-6:00.

Light load (20 lb or less).

Scale to unweighted v-ups, tuck-ups, or sit-ups. Scale push-ups to the knees.

WARM-UP

1 set:

10 head circles/direction

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 toe touches

10 leg swings/leg

10 lateral leg swings/leg

10 alternating “T” push-ups

10 hollow rocks

10 alternating single-leg v-ups

2 sets:

:20 hand-release push-ups

– Rest :10

:20 weighted v-ups

– Rest :10

ACCESSORY

Pre-workout:

EMOM 12:

Min. 1 | :20 object jump-overs

Min. 2 | :20 PVC overhead squat hold

STRETCHING

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch