Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.
Movements
- Dumbbell Movement 1: Lunge with Bicep Curl
- Bodyweight Movement 2: Glute Bridges
- Dumbbell Movement 3: Calf Raises (holding dumbbells)
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Cardio (based on d20 roll):
- 1-5: Burpees
- 6-10: High Knees
- 11-16: Skaters
- 17-20: Rest
SideQuest
- Challenge: Increase dumbbell weight for Lunge and Calf Raises. Try single-leg glute bridges for an extra challenge.
- Repetition Goal: Aim for smooth, steady repetitions, focusing on maintaining balance and form, especially during the lunges and calf raises.
Skill Notes
- Lunge with Bicep Curl: Perform a forward lunge while holding dumbbells at your sides. As you lunge, perform a bicep curl. Step back to starting position and alternate legs. This combines lower body strength with arm toning.
- Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips to create a straight line from knees to shoulders. Focus on squeezing your glutes at the top of the movement for maximum effect.
- Calf Raises: Stand with feet hip-width apart, holding dumbbells by your sides. Raise your heels until you’re on your toes, then slowly lower back down. Keep your core engaged to stabilize during the lift.
- Burpees: Ensure a full push-up is included in each repetition for maximum lower body and core engagement.
- High Knees: Use a brisk pace to drive your knees up, which helps build endurance and leg strength.
- Skaters: Emphasize lateral movement and balance, switching quickly between sides to simulate speed skating.