Web WOD | Tuesday, April 14, 2020

Pure Strength | #9

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Dumbbells, mat optional
Estimated Time to Complete: ~35-40 minutes

Set 1 | Complete each exercise for 45 seconds then repeat

  • Squats
  • Overhead press
  • Squats with overhead press

30 second recovery

Set 2 | Complete each exercise for 45 seconds then repeat

  • Alternating side lunges
  • Front raises
  • Side lunges with front raises

30 second recovery

Set 3 | Complete each exercise for 45 seconds then repeat

  • Deadlift
  • Upright row
  • Deadlift with upright row

30 second recovery

Set 4 | Complete each exercise for 45 seconds then repeat

  • Calf raises
  • Tricep overhead extensions
  • Calf raises with tricep overhead extensions

30 second recovery

Set 5 | Complete each exercise for 45 seconds then repeat

  • Backward stepping lunges
  • Hammer curls
  • Backward stepping lunges with hammer curls

30 second recovery

Set 6 | Complete each exercise for 45 seconds then repeat

  • Sumo squats
  • Lateral raises
  • Sumo squats with lateral raises

30 second recovery

Set 7 | Complete each exercise for 45 seconds then repeat

  • Wall sit
  • Dumbbell front rotations
  • Wall sit with dumbbell front rotations

 

Category: Workout of the Day