fitness, bodyweight, compound exercises

The Summah Scorchah: A Public Body Workout!

Last night, we were so happy to host an awesome, outdoor workout for many of our Public Body regular rockstars, fans of The Heartbreakers, Coach Dan, OmGal and so many new Public Body virgins! The squad braved temps that lingered at about 100 degrees, but the temperature wasn't the only thing that was hot. This crew was insanely impressive. We'd love for you to come be part of the best #fitfam in town, but if you're on the road, here is last night's workout for you to take with you anywhere you go! Most sequences use an A-B pattern for easy transitions. All you need is your body and  set of dumbbells or a resistance band. 

First, be sure to warm up!

1 minute ab jackknife

1 minute plank

      Then repeat 1 minute of each

1 minute sumo squats with calf raises

30 second low squat pulse

30 second squat jumps

1 minute ab jackknife

1 minute plank

1  minute single leg deadlift into forward lunge RIGHT side (right leg extends back and then comes forward into a lunge)

1  minute single leg deadlift into forward lunge LEFT side (left leg extends back and then comes forward into a lunge)

1 minute jumping lunges RIGHT side only (right leg remains in forward lunge as you propel upward)

1 minute jumping lunges LEFT side only (left leg remains in forward lunge as you propel upward)

1  minute of air squats (30 second option of squat jumps to finish)

 

3 minute AMRAP (as many rounds as possible) 

               Perform each of the following exercises repeatedly for the full 3 minutes:

               20 high knee runs, 20 lateral hops, 6 burpees with broad jumps

 

1  minute bicep curls

1 minute triceps pushups

      Then repeat one minute of each

1 minute reverse bicep curls (wrist face downward, overhand grip) 

1 minute tricep dips (on a bench or chair)

      Then repeat for one minute each

1 minute shoulder press

1 minute shoulder tap plank

      Then repeat for one minute each

 

3 minute AMRAP (as many rounds as possible) 

               Perform each of the following exercises repeatedly for the full 3 minutes:

               20 arch tap runs, 10 plank jacks, 20 ab bicycles

 

Be sure to stretch and cool down! We hope to see you soon and often OUTSIDE! 

Stay hot! Stay awesome!

Love, Public Body