21/14/7 Workout and Conditioning/Core Workout


Jun 10, 2020

 by Bryan Preston
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Tonight we started off with a tough one, blitzing through it in under 25 minutes. Then we followed it up with a FB Live workout (check it out here: https://www.facebook.com/mafitness.marlton/videos/191212555500649/) that was all Conditioning and Core work. 2 great workouts, check them out here...

Workout #1, 6pm Outdoor Workout

Warm Up 5 Minutes: Dynamic Warm Up

21, 14, 7 Workout: Complete 21 reps of each exercise, then 14 and then 7 reps. Complete all rounds as fast as you can. 100 yard active recovery run after each round.

  1. Barbell Deadlift
  2. Double Kettlebell Clean
  3. Double Kettlebell Overhead Press

Active Recover: 100 yard run between each round.

Finisher: 100 reps of each exercise with 100 yard run between each exercise.

  1. Jumping Jacks
  2. High Knees
  3. Power Jacks

Workout #2, 630pm Conditioning and Core

Warm Up 5 Minutes 

  1. Jumping Jacks with Band 100 rep
  2. Crunches 5 sets of 20 reps
  3. Out/In with Band 100 reps
  4. Reverse Crunches 5 sets of 20 reps
  5. Jump Rope 100 Jumps
  6. Crunches with Arms Overhead 5 sets of 20 reps

Complete as fast as you can, rest only as needed.

There you go! Give them a go and let us know what you think!

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