Workout of the Week-June

Let's do this!

Every Monday we deliver a workout to your inbox.

There are 4 variations of each workout.

Giving EVERYONE an opportunity to work on bettering their health & fitness.

Take Flight = Beginner | Body-Weight

SOAR = Some Workout Experience | Body-Weight+

Fire Breather  = Extreme Challenge | Body-Weight+

Globo = Some Workout Experience | Gym Membership Needed

Warm Up:

2 Sets:

5 Up-Downs - 15 hollow rock - 10 Squats - 15 glute bridge - 10yrd Skip - 10yrd Toe Walk (in & out) - 10yrd Heel Walk (in & out)

Workout:

Take Flight = [15-12-9-6 reps] | 3-6in step or plate & up-down

SOAR = [18-15-12-9-6 reps] | 12in box & burpee

Fire Breather = [21-18-15-12-9-6 reps] | 20in box & burpee

AFAP

(as fast as possible):

Box Jump // Plate Hop

Step Up (every step = 1 rep)

Burpee // Up-Down  

Ex: Take Flight

Start with 15 Box Jumps, immediately followed by 15 Step Ups, immediately followed by 15 Burpees. Without taking a rest, begin the round of 12. Then 9 & finally 6.

Warm Up:

2 Sets:

1min Max Burpee - 15 Hollow Rock - 5//side Air Planes - 15 Air Squats - 10 Hand Release Push Ups - 15 glute bridge - 10 PVC Pass Thru

Workout:

Globo = Aero - Strength Training

E(2)MOM

(every 2 min on the min):

5 Rounds

5 Weighted Glute Bridge

8 alt Plate Push Up w//Hand Crossover

5 Rounds

5 Strict Pull Ups (use band assistance if needed OR add weight if you desire)

4//side DB Step Back Lunge (if you have a slider, put back foot on slider)

4 Rounds

5 Weighted GHD Sit Ups

Hollow Hold w//15 Plate Press

Ex: Globo

Start the clock.

Min 0: complete 5 Weighted Glute Bridges + 8 alt Plate Push Ups. Rest the remaining time.

Min 2-4-6-8: Repeat Min 0.

Min 10: complete 5 Pull Ups + 4//side DB Step Back Lunges. Rest remaining time.

Min 12-14-16-18: Repeat Min 10.

Min 20: complete 5 Weighted GHD Sit Up + Hollow Hold w//15 Plate Press. Rest remaining time.

Min 22-24-26: Repeat Min 20.

Have fun with the ‘Workout of the Week’ & keep an eye out for more coming in the following weeks. If you have any questions please let us know so we can help!

Skyler Linder
Owner and Trainer, Fly Fitness
NEW CLIENT CONSULTATION FORM

Let's talk

Don't hesitate to reach out – together, we'll bring you closer to your wellness goals with every passing day!

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