Body Weighted Density Workout #1

This is a body-weighted workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

1. 20 Leg Swings
2. 8 Knee Drives (left, right, center)
3. 10 Sumo Sits with Arms
4. 10 Squats facing the wall 5 inches away, arms up
5. Lateral Split Squats (5 each leg)
6. 5 Lunge to hamstring stretch (both legs)
7. 8 Plank to Pushup
8. 10 Inch Worms or Frankensteins
9. 40 Jumping Jacks
10. 40 Skips
11. 40 Butt Kicks

The Workout

Core Circuit

Repeat these core exercises 3 times, with no breaks

1. 30 Second Front Plank
2. 30 Second Left Side Plank
3. 30 Second Right Side Plank

Density Circuit

Complete as many rounds as possible in 5 minutes. For an added bonus do an extra round of either circuits!

1. Density Circuit 1, 5 minutes.
   • Squat Progression, 10 reps
   • Tricep Extension 5-10 reps
   • Plank Shoulder Taps (10 reps total)
2. Density Circuit 2, 5 minutes.
   • Lateral Split Squats (10 reps total)
   • Burpees (10 reps)
   • Reverse Crunches (10 reps total)

Don't forget the Challenge of the Day!

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