Equipment Needed: Workout Mat, 10-25 lb Dumbbells
In this workout, you will complete 3 rounds that include an agility movement, followed by 3 different strength exercises. Complete the agility movement at the beginning of every round. Then starting at 10 reps, complete all 3 strength exercises in the round. Repeat from the top, including the agility movement, but decrease the strength exercise by 2 rep counts until complete (10,8,6,4,2). Agility movement reps do not decrease. Once you have completed 10, 8, 6, 4, 2 reps of each strength exercise in round 1, move on to round 2.
Duration: 20-30 minutes
Agility Movement: (20) Quick / Fast Jacks
(10) Dumbbell Snatches - HC
(10) Single Arm Plank Rows - HC
Agility Movement: (30) Fast Feet - HC
Lawn Mower Rows - HC (Heavy DB)
Single-Arm Chest Press (Heavy DB)
Spiders (i.e. high plank, pull same knee outside to same side elbow)
Agility Movement: (40) EC Lateral Hops
Weighted Squats (i.e. 3 sec pause at the bottom)
Best practices for Finding a Virtual Workout
So, you signed up for Camp Gladiator… now what!? First things first - find a Camp! (What we call our “workouts”.) Ready, set, sweat!
5 AND UP
Starting at 5 reps, complete all 4 exercises in round 1, then increase by 1 rep on each exercise until you finish 10 reps of each exercise.