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Kirkwood

Interval Training: Strength/Cardio/Core

Wednesday, August 21

Mobility Series: 5 Minutes

 

  • Forearm Wall Slides w/ Reach and Protraction 10x
  • Closed Chain Protraction & Retraction 20x

 

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

 

Interval Training: Strength/Cardio/Core:

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds of the strength exercise every 3 min piece.

 

20x KB Swing or 10x Straight Leg Deadlift / rest repeat->  1 Min High Knees/1 Min Butt Kickers -> Hollow Hold

  • R:(60+/53+) W:(45+/35+) B:(35+/25+)

10x Goblet Split Squats/Each Side / rest repeat -> 1 MTN Climbers / 1 Min Bear Crawl -> Superman Hold

  • R:(53+/45+) W:(45+/35+) B:(35+/25+ or Bodyweight)

10x KB Row/Each Side / rest repeat -> 1 Min Med Ball Toe Taps / 1 Min Lateral Med Ball Toe Taps -> Side Plank Hold Right

  • R:(53+/45+) W:(45+/35+) B:(30+/20+)

10x 2KB Push Press / rest repeat -> White Mailbox Run -> Side Plank Hold Left

  • R(35+/25+) W:(30+/20+) B:(25+/15+)
  • No Impact: Air BIke an option always 
  • RED LEVEL PROGRESSIONS: Star Side Plank, Weighted Superman, Full Hollow, 

Details

Date:
Wednesday, August 21
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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