Friday 3/20/20

Friday 3/20/20

This will be the last workout I post on the blog page until we re-open the facility. All current members will get a weekly at-home program via email tomorrow. It is a five day per week program, including mostly bodyweight exercises, but also a couple of workouts for dumbbells or kettlebells. I will include video demonstrations of each workout in the email.

Next week I will begin hosting a daily Zoom call for all of you to ask any questions you may have about anything related to functional fitness or training at MVMNT. Also, I am requesting that everyone friend me (Mario Carlomagno–shouldn’t be hard to find) on Facebook so that I can add you to the private MVMNT Member group–this is a place for us to stay in touch, post pics/vids, and preserve our community over these next few weeks. There will be information in that group that won’t be available via any other channel (if you hate FB, you’re not alone–create a blank account so you can participate in the group).

Warmup

0:00 – 15:00
Start with 5 minutes of easy cardio: jumping jacks, high knees, jump rope, jogging, etc
Then spend about 10 minutes doing joint circles, hip/shoulder mobility, global spinal extension, flexion, and rotation drills.

15:00 – 25:00
Practice Turkish Getups or Handstands for 10 minutes

Conditioning
25:00 – 45:00

“Ventilator”

20 Minutes AMRAP – rest as little as necessary to keep a steady pace

5 Push-ups
10 Broad Jumps
20 Alternating Reverse Lunges
30 Double Unders (or Jumping Jacks)

50:00 – 58:00
6 minute Abz

3 rounds:

30 seconds of each exercise, back to back without rest
Ball-up Sit-ups
Bicycle Sit-ups
Butterfly Sit-ups
Flutter Kicks

Rest one minute between rounds