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It feels so good to be back at it and working out with some of the team again. Although we are social distancing, it is great to see everyone in person. It brings a different kind of energy when the team gets together.
I wanted to share with you the full workouts that we did today. Everything is here, sets, reps, all of it. We are holding our outdoor workouts Mon-Fri 6:45am- 7:30am and Mon-Thurs 6pm-630pm. We are also still running all of our FB Live workouts as well! All together we have 24 workouts every week, plus workouts posted to social media, our blog post and email. We are committed to helping you stay in shape! If you have any questions or want to join in on the workouts just reply to this email and let me know. bpreston@mafitness.net
Ok, so here they are. All of our workouts from today.
First up, 6am FB Live (here is where you can find the videos https://www.facebook.com/mafitness.marlton/)
Warm Up 5 minutes
4 sets of 20 reps of each of the following exercises. Perform as a circuit. Complete as fast as you can.
Jumping Jacks
Power Jacks
High Knees
Jump Rope
Resistance Band Exercises: 3 sets of 20 reps for each exercise. Performed in order. Rest 30 seconds between all sets.
Band Rows
Band Shoulder Extension
High Band Rows
Triceps Pressdown
1 more time...
4 sets of 20 reps of each of the following exercises. Perform as a circuit. Complete as fast as you can.
Jumping Jacks
Power Jacks
High Knees
Jump Rope
There you go. That was our 6am FB Live workout this morning.
After that, we did our 645am Outdoor Workout...
Warm Up 5 minutes
Single Kettlebell Complex Ladder 10 to 1
(This workout was performed with a single kettlebell. All exercises are performed for all reps before putting the kettlebell down. Complete the left side, rest 30 seconds and then complete the right side. Start at 10 reps on each side, and every set take a rep off. Working from 10 reps of each down to 1 rep of each)
Single Arm Swing 10 reps, Single Arm Clean 10 reps, Single Front Rack Squat 10 reps, Single Overhead Press 10 reps. Rest 30 seconds and then complete the other side. Work down by 1 rep every round.
Strength Finisher: Complete 5 sets of 10 reps each exercise.
Bent Over Rows
Push Ups
Done!
6pm Workout
1/2 and 1/2 Tabata
Warm Up 5 minutes
Tabata 1
Prowler Sled Push
KB Swing
Tabata 2
Sledgehammer Swing
Jumping Jacks
Tabata 3
Jump Squats
Medicine Ball Slams
Tabata 4
Tire Flips
Push Ups
Done!
630pm Workout- FB Live/Outdoors
Warm Up 5 minutes
Super Sets: 2 exercises performed back to back without resting. Rest 30 seconds after both exercises. Complete 5 sets of 12 reps for all exercises.
1a) Shoulder Press
1b) Biceps Curl
2a) Lateral Raise
2b) Hammer Curl
3a) Band Rows
3b) Short Curl at 90 degrees
4a) Front Raise
4b) Single Arm Iso Curl (hold one are at 90 degrees while curling your other hand and then switch side)
5a) High Band Row
5b) Biceps 21's
There you go! That's all four of today's workouts. All of our FB Live workouts are up on our page for you to check out. Just use this link: https://www.facebook.com/mafitness.marlton/
Interested in joining us? Just email bpreston@mafitness.net
Stay fit, stay strong. See you soon!