Friday - Training Part 1
8-Week Surf + Yoga Program
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29m
Equipment: 2 light weights (~ 2 to 5 lbs) + 1 heavier weight (~ 10 to 35 lbs)
Complete each exercise and the proper number of reps consecutively. You'll repeat the circuit 3 times, taking 1 min rest between each circuit.
Focus on doing the exercises slowly, with control and at your own pace. This is why you won't hear the "ding" sound between each exercise. If you need more time to complete the amount of reps, simply click "pause".
List of exercises:
- 6 X single-leg 'T' on left leg (with light weights)
- 6 X single-leg 'Y' on left leg (with light weights)
- 10 X single-leg hops on left leg (right leg up)
- 6 X single-leg 'T' on right leg (with light weights)
- 6 X single-leg 'Y' on right leg (with light weights)
- 10 X single-leg hops on right leg (left leg up)
- 10 deadlifts (with a weight ~ 10 to 35 lbs)
- 20 rainbow lunges (10 reps each direction, with 1 light weight)
- 10 hip opener + twist (on right side)
- 10 hip opener + twist (on left side)
- 20 crab toe touches (each kick counts as 1 rep)
- 25 sec 'V' hold
- 25 sec crow hold
Workout playlists: https://open.spotify.com/user/j74pbo88f7282c5hh5l0gsalr?si=ODqZUUvhTzeLMMprEccp1w
Up Next in 8-Week Surf + Yoga Program
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Thursday - Restorative
"You don't have to be fire for every mountain standing in front of you. You can be water and soft river yourself to freedom too."
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Friday - Training Part 2
Do as many rounds as possible of the circuit listed below in 7 min. To complete 1 round, you must execute all 4 exercises and their proper number of reps. *Try to beat your previous score!
List of exercises:
- 10 X High to low plank burpees
- 15 X Squat jumps
- 20 X Wide climbers
- 25 X Flutter ... -
Friday - Training Part 1
HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat the circuit 3 times (or more if you're looking for an extra burn :P), taking 1 min rest between each circuit.
List of exercises:
- Surfer burpees
- Bear side + back tap
- Squat toe touches
- Jump lunges with twist
- Crossover push-ups
- Dolphin push...
