Super good workout after a climbing session, Demi

Minna

Morgane

7 Minute squat challenge

20 Minute AMRAP:
- Air squat 
- Decline push-up 
- Walking lunges
- Inverted row 
- Shoulder tap front raise 
- Tricep up-down to pike push-up

-Stand in a lunge position with your rear leg elevated on a box or bench
-Lower towards the ground until at the bottom
-Stand up out of split squat 
-Repeat

Bulgarian split squat (left)

Bulgarian split squat (right)

-Stand and lower to your butt
-Roll back onto your upper back and then roll forward
-Stand up and repeat

Deck squat

-Start at the bottom of a squat position
-Lower yourself down to your knees and back up one leg at a time 
-As you stand up stay in bottom of squat 
-Repeat

Drop knee squat

- Start with hip-width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump Squats

-Lower to the bottom of squat and hold position
-Perform calf raises in low squat position
-Repeat

Squat hold calf raise

7 MINUTE SQUAT CHALLENGE

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges (10 each leg)

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs bent)(easier)

-Start in a push-up plank position 
-Shoulder tap each shoulder
-Raise each arm out front 
-Repeat

Shoulder tap front raise (8 each arm)

-Start on your hands and feet in pike position
-Perform an up-down
-Transition into a pike push-up
-Repeat

Tricep up-down into pike pushup

AMARAP

Day 4  Full body - Active recovery

Jenny

Crystal

Love your energy, I can feel the genuine excitement to help others reach their goals

Jose

Welcome! Watch this before starting 💪

Great workout! Definitely approachable but challenged me at the same time 💪🏻

Nicole

Brooke Felts

Day 1  Gym - Upper/Push

It felt great! I think it was a bit difficult to get started with the workout, as my gym doesn't have any leg-press type options. It took me a while to find an alternative, but I wound up using resistance bands and my own body weight instead of machines. Is there any possibility that you could suggest alternatives to make it more convenient (for those of us with less equipped gyms)?

Day 4 Full body - Active recovery

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