VIRTUAL WOD - MARCH 20TH, 2020

The COVID-19 crisis has forced us to think outside the box. We're delivering live "at-home" workouts. All you need is a dumbbell and a resistance band. ​

WOD

12min AMRAP
24 Alt. Plank DB/KB Tabs
18 DB/KB Swings
12 Single Arm OH Lunges

Rest/Reset, then:

Tabata #1
Single Leg Glute Bridge (DB Weighted Optional)

Tabata #2
Banded Bicep L-Hold & Dumbbell Bicep Curl (Alternate by Round)

Optional Cooldown
2-3min in Supine Straddle Stretch w/ Deep Breathing

notes

WARMUP
4min WARMrap – (AMRAP, but at a warmup pace):
10sec Forearm Plank
5 Russian DB Swings
10steps Walking Lunges or Reverse Lunges (Bodyweight)

Plank Taps – you’re in a plank and your DB should be a foot or two in front of you. Reach and tap the plank with your hand, that’s one rep. Alternate hands as you go, but try to keep your hips/butt still as you’re reaching/rotatating.

Swings – if you only have a dumbbell, it’s the same as a kettlebell swing, you just have to hold it differently! Usually we find it’s best if you just grab on of the heads of your dumbbell so it has a bit more of a pendelum feeling as you swing it. Make sure you squeeze your glutes as your hips come forward.

Step Back Lunges – Hold the DB overhead in one arm and do 6 step-back lunges (alternating legs), then switch arms and do another 6 lunges. If your overhead position isn’t comfortable, just hold it in a goblet.

Tabatas are 8 rounds of 20sec Max Reps/10sec Rest. For the first one, you’re going to put the dumbbell on your hips, stick one leg out and drive your hips up to the ceiling for max reps in 20sec. This will fire the glutes up. Alternate legs by rounds of 20sec/10sec. The second Tabata you’re going to stand into the band and hold it in an “L” shape in your hands and squeeze your biceps as hard as you can. Alternate that with max reps of bicep curls – if you only have one dumbbell, hold the heads of it and just max out the reps fast!