top of page
Search

Body Scuplting:

Warmup: 4rds

15 seconds jogging in place

15 seconds high knees

15 seconds butt kickers

15 seconds jumping jacks

10 squats

5 push-ups


Mobility : chest, adductor, couch, spidey

1 min per side per stretch


Strength: Body Weight

Each exercise will be preformed for 30 seconds with a 10 second transition between exercises. You will rest 1 minute between each rd.


Cycle 1: 4rds

Squats

Push-ups

Alt Lunges

Sit-ups


Cycle 2: 3rds

Hip Extensions

Planking shoulder taps

Lateral lunge

Odd object Row


Post Mobility: hold each stretch for 2 minutes

Couch, Adductor, child

147 views2 comments

Recent Posts

See All

Ardor is Moving!

Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when

2 Comments


Dawn Lataille
Dawn Lataille
Apr 09, 2020

80 squats 72 PUs 80 lunges (40/side) 60 sit-ups 80 hip ext 80 plank (40/side) 64 lat lunges (32/side) 80 rows

Like

Dawn Lataille
Dawn Lataille
Apr 09, 2020

Odd object Metal box of poker chips Should’ve prepared better, needed something heavier

Like
Post: Blog2_Post
bottom of page