We had 8 PAX hunker down in the bunker! Anyone familiar with my PainLab workouts knows I bring my normal set of Athlean-X inspired tools.
Tabata Timer App: https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en
6 Pack Promise App: https://play.google.com/store/apps/details?id=com.mi.AthleanX&hl=en_US
Athlean-X Youtube: https://www.youtube.com/user/JDCav24
After splitting from The Fighting Yank crowd, we we began our workout. No FNG’s, but there were a few faces I hadn’t seen before that morning! We began with a dynamic warmup and an ab circuit via the 6 pack promise app. The exercises consisted of 7 rounds. Each exercise in each round was 1 minute long with 30 seconds rest between rounds.
- Rounds #1 and #2
- Bench overs (for time, 60 seconds)
- Tricep Extensions (kettlebell), 25 reps in 60 seconds
- Single-leg high hip bucks – Switch at 30 second mark
- Kettlebell 2-armed rows – 25-30 reps in 60 seconds
- Rounds #3 and #4
- Imperial Walkers (for time, 60 seconds)
- Single-arm overhead press (kettlebell), 15-25 reps in 60 seconds
- Hindu Squat Through (for time, 60 seconds)
- Kettlebell bicep curls – 15-25 reps in 30 seconds each arm
- Rounds #5 and #6
- T-Squares (I didn’t know what else to call them. T-Square showed me the video of the exercise). They involve performing a halo in tandem with a reverse lung. We did these for reps. 10 each side in 60 seconds.
- Merkins (25-30) in 60 seconds
- Prisoner Squats (20-25) in 60 seconds
- Superman Pullups – 25 reps in 60 seconds
- PT Prep Bonus Round
- Ketllebell Swings – 60 seconds
- Merkins -25 reps
- Bodyweight Squats – 25 reps
- LBCs – 60 seconds
- Side Straddle Hops – 60 seconds