January Week 3

Day 1

january Week 3

4 Rounds of the following

1 minute rest after each full round.

10 Tucked hollow rockers

10 Hollow heel raises

5 V-ups with a TEN second lower

40 Second forearm plank

*We have seen the V-up before but the 10 seconds on the way down is new. Do your best, work within your range of motion to control the movement.

Day 2

january Week 3

Plank Reaches - 12 total reps

Side plank hip dips - 10 reps/side

Overhead dumbbell sit-up 5 - 10 - 15 - 20 - 25

The forearm overhead reaches and side plank hip dips stay the same number each round, while the dumbbell sit-ups increase each round, finishing with the round of 25. Ex: 12, 10, 5 then 12, 10, 10 etc.

Take breaks as needed, trying to work as efficiently to the last round of sit-ups as possible.

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Day 3

january Week 3

5 rounds of the following sequence

Psoas march - 30 seconds

Russian twist - 20 reps

Psoas march - 20 seconds

Russian twist - 20 reps

Psoas march - 10 seconds

1:30 rest between rounds

*left + right side on the Russian twist = 1 rep

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Day 4

january Week 3

Set an 8 minute timer and climb as high up the ladder as possible.

Shoulders should be nice and warm in addition to your wrists for this one.

*Remember to aim fingertips OUTWARD

1 pike/tuck-up

1 elevator

2 pike/tuck-ups

2 elevators

Etc etc.

Good Luck!

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