top of page
Search
  • Writer's picturemarcus watson

Workout 21

Updated: Aug 3, 2020



Hip thrust bodyweight-Perform 15 reps with squeeze at top.

https://www.youtube.com/watch?v=txSvB80q47U


Bird dog-Perform 10 reps each side

https://www.youtube.com/watch?v=DyzbY1yz7fM&list=UUyu__s6zkPDYgw4AUxsXIHg&index=28


Side lying clamshell-Perform 12 reps each side

https://www.youtube.com/watch?v=Tgx2YH8L2HY


Compete 3 rounds



 

A1. Bodyweight Squat- Perform 5 squats then pause at the bottom on the 5th rep. Perform 4 squats then pause at the bottom on the 4th rep. Repeat this order until you get to 1

https://www.youtube.com/watch?v=gzMAxLb3R0o


A2. Plank- Perform 45-60 second

https://www.youtube.com/watch?v=9BEm0jdoT6g


Complete 3 sets


 

B1. Plank to knee/elbow- Perform 10 reps each side

https://www.youtube.com/watch?v=9AEWxvQXq2M


B2. Alternating Lunge- Perform 45 seconds of lunges

https://www.youtube.com/watch?v=3OIojYwfaFc

Complete 3 sets



 

C1. Russian twist- Perform 12 reps each direction

https://www.youtube.com/watch?v=6tc6621eDSE


C2. Rear foot elevated split squat - Perform 8 reps each side

https://www.youtube.com/watch?v=MYgd_oOo3PQ


Complete 3 sets


5 views0 comments

Recent Posts

See All

10 pushups 10 vups https://www.youtube.com/watch?v=nMQ9QdX7BeM&list=UUyu__s6zkPDYgw4AUxsXIHg&index=38 10 lunges each leg 60 second plank 10 pushups 10 vups 10 lunges each leg 45 second plank 10 pushup

Complete 5 rounds as quick as possible. 10 reverse lunges each leg 8 shoulder taps each arm https://www.youtube.com/watch?v=MsY4pMV9TDU 6 pushups 4 forward lunges each leg 2 walkouts https://www.youtu

Complete 2 rounds of the following movements Step throughs- Perform 8 each side https://www.youtube.com/watch?v=-qzzWcbexYY Superman- Perform 10 with a 1 second pause https://www.youtube.com/watch?v=A

bottom of page