865 Whitney Dr. , Lapeer , Michigan 48446

Home Workout 7-19-2021

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Monday 7-19-2021

Warm Up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
20 Glute Bridges

The Iron Giant Bodyweight

4 Sets:
30 Stepback Lunges (Total)
400m Run
30 Stepback Lunges (Total)
-Rest 1:30 B/T Sets-

*BACKPACK OPTION:
4 Sets:
20 Backpack Stepback Lunges (Total)
400m Backpack Run
20 Backpack Stepback Lunges (Total)
-Rest 1:30 B/T Sets-
*All with a 20/14# Backpack or Vest

The Iron Giant Minimal

4 Sets:
30 Stepback Single Arm Dumbbell Overhead Lunge (50/35) (Left Arm)
400m Run
30 Stepback Single Arm Dumbbell Overhead Lunge (50/35) (Right Arm)
-Rest 1:30 B/T Sets-

Accessory "Ab Burner"

3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)

Bonus Stretching

1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch


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