Tuesday 11-17-2020 Starke HomeFit
A. 20 min circuit
8/leg single leg DL
10 seated strict press
8 hip thrusts @31X3
10 floor press
B. 10 min AMRAP
10 deadlifts
10 sit ups
50 DU
Workout Notes/Intentions: Part A is a strength circuit, alternating between lower and upper body focused movements. Use whatever weights you have available to you for the movements. It could be single or double KB/s/DB’s, a BB or a whatever weighted object you have. If using a single bell, perform 5 seated strict press on each side; seated on the ground with legs straight out. The hip thrusts could be from the ground, or supported by a bench, box, stairs, coffee table, etc. You can weight these with a plate, DB, KB, or BB. Focus on the tempo; 3 seconds down, 1 second at the bottom, drive up and a 3 second pause at the top. The floor press again, can be single or double bell, barbell, or whatever you have (kids work well for this one too!)
The AMRAP will be 10 regular deadlifts, weighted with whatever you have, BB, KB or DB. Situps can be subbed for hanging leg raise or t2b if you have that option. You can anchor your feet for sit ups if you choose that option. 50 DU or 75 single skips. Move consistently for 10 minutes, aiming for 4-5+ rounds.
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