FITNESS
Warm-Up.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Followed by. . .
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Then…
A.
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings
Compare results to October 8, 2021.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed
Question – what’s a good substitute for the L-sit hold? I’m on my postpartum journey and the core isn’t quite what it used to be ????
To target the core, maybe lying leg lifts? To target the overall core, may support yourself on rings or whatever you would normally do the L-sit on but allow your legs to remain on the ground – possibly single-leg LSits if your core is up for it? Just an athlete’s suggestions though…
Thanks @Heather Knapp !