Snow Day Workout

Here in the temperate northeast, we experienced a a healthy dumping of snow, which caused me to close my school early. I had to put my son through a workout, so we did a bodyweight training session at home. Here is what we did. Have fun and good luck!

Rotation #1

3 sets:
Deck Squats: 10 reps
Scapular Push-ups: 20 reps
Crunches: 30 reps
Flat Bridge: 10 reps, 3 second hold

Rotation #2

5 sets: Push-ups (1 set of each)
Skewed: 15 reps each side
Offset: 15 reps each side
Scorpion: 15 reps each side
Spiderman: 10 reps each side

5 sets: Squats
Skewed: 10 reps each side
Air Lunges: 10 reps each side
Renegade Lunges: 10 reps each side
Split Squats: 25 reps each side
Cossacks; 10 reps each side

5 sets: Abdominals
Gelebart Abs: Center, SIde, Side, Center. 10 second hold
Leg Thrusts: 30 reps
6 position concave ab, 10 seconds each position
Buttinators: 30 reps each side
V-ups: 30 reps

Rotation #3

Crow Stand: 1 minute
Static Lat Crusher: 3 sets of 30 seconds
Table Top Bridges: 10 reps, 3 second holds
Chair Dips: 10 reps
Reverse Sampson Lats: 30 to 60 second hold
Toad Stool: 40 to 60 second hold
Back Bridge Push-ups: 10 reps
Sampson Press: 30 to 60 second hold
Handstand Push-ups: 5 to 10 reps

Let me know how you liked the workout.

Strength & Honor,

Coach Phil
Master RKC, 8th Degree Black Belt, Bodyweight Certified