Cavemen News · Cavemen Ready Workout for Week of 5-18-20


“CAVEMEN READY” WORKOUT  

   WEEK OF MAY 18

MONDAY, WEDNESDAY & FRIDAY

 

LOWER BODY SUPERSET: 4 Rounds w/ 90 Seconds Rest Between Circuits 

1.) 1 LEG GLUTE BRIDGE x10 second iso-hold + 10 reps each leg

 

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

 

2.) PAUSE SQUAT x10 (2 second pause at bottom 

 

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

 

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

 

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

 

 

UPPER BODY SUPERSET: 4 Rounds w/ 90 Seconds Rest Between Supersets 

1.) PAUSE PUSH-UPS 5 sec pause at bottom then do as many reps 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.) 1 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)

 

3.) MOVING Y/W/T/I x10 

 

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

 

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CORE CIRCUIT 3 Rounds w/ 30 Seconds Rest Between Supersets

1.) HOLLOW HOLD 30 second hold

 

2.) BICYCLES x20/20 

 

3.) SIDE PLANK 15 second hold each side

 

4.) TOE TOUCHES x20 (2 second pause at top) 

 

5.) FRONT PLANK 30 second Hold

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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 me szerszenm@mishawaka.k12.in.us