Cavemen News · Cavemen Ready Workout for 5/11/20 with Michael Szerszen


“CAVEMEN READY” WORKOUT   WEEK OF MAY 11
MONDAY, WEDNESDAY & FRIDAY

LOWER BODY SUPERSET:

Four Rounds w/ 90 Seconds Rest Between Circuits

1. ONE LEG GLUTE BRIDGE x15 second iso-hold each leg

  • you can put your heel on a chair to increase difficult

2. BODYWEIGHT LUNGE x12 each leg (24 total reps)

  • you can hold a weighted back pack or dumbbell for extra resistance

3. BODYWEIGHT SQUAT x15

  • you can hold a weighted back pack or dumbbell for extra resistance

UPPER BODY SUPERSET:

Four Rounds w/ 90 Seconds Rest Between Supersets

1. Y/W/T/I x15 Iso Hold Each Position

  •  Hold light weight 1-5 lbs for extra resistance (dumbbells or cans of food)

2. PUSH-UPS x10 or more reps (do as many as possible)

  • perform from a kneeling position if you struggle to get 10 reps
  • do a barbell bench or DB bench if you have access to weights (8-10 reps)

3. ONE ARM ROW x15 each arm (1 second pause at top)

  • you can hold a weighted back pack or dumbbell for resistance
  •  do a barbell row or DB Rows if you have access to weights (8-10 reps)

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CORE CIRCUIT 

Three Rounds w/ 30 Seconds Rest Between Supersets

1. HOLLOW HOLD 30 second hold
2. FRONT PLANK 30 second Hold
3. SIDE PLANK 15 second hold each side
4. RUSSIAN TWIST x15/15 (30 total reps)
5. TOE TOUCHES x20 (2 second pause at top)
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Go outside and be active!

Jump Rope, Sprint, work on your specific sport skills etc..
Work On Your Flexibility and Mobility EVERYDAY!
If you have any questions please email: szerszenm@mishawaka.k12.in.us