Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.
Movements
- Dumbbell Movement 1: Russian Twists (with dumbbell)
- Bodyweight Movement 2: Plank
- Dumbbell Movement 3: Single-leg Deadlift
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Cardio (based on d20 roll):
- 1-5: Skaters
- 6-10: Jumping Jacks
- 11-16: High Knees
- 17-20: Rest
SideQuest
- Challenge: Increase the weight for Russian Twists and maintain a more challenging version of the Plank (like raising one leg).
- Repetition Goal: Aim for controlled, deliberate movements rather than a high number of repetitions, focusing on form and stability.
Skill Notes
- Russian Twists: Sit with your knees bent and feet flat on the floor, leaning slightly back. Hold the dumbbell with both hands and rotate your torso from side to side. Keep your movements controlled to engage your obliques without straining your lower back.
- Plank: Maintain a straight line from your shoulders to your ankles, engaging your core to prevent your hips from sagging or rising. Keep your neck neutral and breathe steadily.
- Single-leg Deadlift: Stand on one leg, holding a dumbbell in the opposite hand. Hinge at your hips to lower the dumbbell towards the ground, keeping your back flat and the standing leg slightly bent. This movement challenges your balance and strengthens your hamstrings and glutes.
- Skaters: Leap from side to side, landing on one foot while swinging the opposite leg behind you, close to the ground. This lateral movement helps improve balance and strengthens the sides of your legs.
- Jumping Jacks: Perform with a focus on continuous movement, ensuring a full range of motion with your arms and legs to maximize cardiovascular benefits.
- High Knees: Run in place, focusing on bringing your knees up as high as possible. This increases heart rate and engages the core, making it an excellent cardio exercise for core day.