Workout 47

Lower:

1 + ¼ Squat x 12

Glute bridge x 15 (never full extended at the top)

Cossack lunges x 12

X 4

Upper (with weights):

Bicep curls x 12

Hammer curls x 12

X 3

Diamond push-ups x max (from knees)

Tricep kick-backs x 12/side

X3

Strength work today! 

Part 1 is lower body! You can do this set with or without weights. Go through 4 rounds of each exercise, resting after each round as needed. 

Part 2 is upper body and weights are needed! If you don’t have traditional weights, add something that will challenge you. Complete 3 rounds of the bicep circuit, resting only between rounds (not movements). Then complete 3 rounds of the tricep circuit - again, only resting after each round!

Modifications/Suggestions:

Make it more or less challenging by changing the repetitions. This is something you can do in any workout. If you don’t have weight, but you’re finding (for example) that 15 glute bridges is easy, feel free to add a maximum of 10 more reps. Don’t overdo it! You can certainly still find a challenge in body weight movements! (other ways to modify - see the photo in our group).