Archive

Please reload

Tags

Day 12 | 28 Straight

March 11, 2019

Movement Day 12: Total Body 

 

 

Welcome to Day 12 as we make a push towards the second fitness test on Day 15. With this in mind, there are workouts scheduled for today and Day 13, with Day 14 scheduled as a rest day

Warm Up & Stretch

 

Perform two - three sets of the following:

 

Exercise 1.a: 60 seconds of Lizard Crawls

**complete as many as you can. Break as needed within time

How to Video >

Exercise 1.b: 8-12 per leg Rover Pees

**squeeze 2 seconds at the top before lowering leg

How to Video >

 

 

Perform two - three sets of the following:

 

Exercise 2.a: Perform 12-20 Squats and them immediately perform a Wall Sit for as long as possible

 

-Rest One Minute-

 

Exercise 2.b: 30 seconds of Winston Halls

**Step left to right and then right to left while hands are on the floor for a less intense version if needed

**complete as many as you can. Break as needed within time

How to Video >

 

 

Finisher: Perform Hollow Body Hold for as long as possible

**maintain contact between floor and lower back

**bend knees if necessary to maintain contact

 

 

Cool Down & stretch

Feel free to shoot me a message and let me know how you're doing. Having someone to report to helps to maintain accountability and I am happy to help in that regard. 

 

Should you wish to post about your experience on Instagram please tag me @gfs.personaltraining and use the hashtag #28straightgfs

Please reload

Recent Posts

November 3, 2019

September 22, 2019

March 27, 2019

Please reload

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

  • Instagram - Grey Circle
  • Facebook - Grey Circle
  • YouTube - Grey Circle

©2019 BY GFS Personal Training.  All Rights Reserved. All of the materials on this website are exclusive to GFS Personal Training