Jeff’s 30th Birthday In-Home Body Weight and Weighted Workout

Lucky me I was stuck inside for my 30th birthday because of the COVID-19 #stayathome isolation. But hey, I certainly made the most of it! Give this at home workout a try and feel free to use any heavy household item you can find to do the weighted version.

Body Weight

16 min. AMRAP
1A. Push-up to toe touch x12
1B. Single leg hip thrust x16 each
1C. Body weight rotational clean and press x16
1D. Frog jump x12

12 min. EMOM
2A. Overhead squat x20
2B. Lateral Heisman x20
2C. Core exercise (your choice) 45 sec.

Weighted

4x
1A. DB Romanian deadlift x10
1B. KB front raise and press x10

4x
2A. DB rotational clean and press x10 each
2B. BB hip thrust x10

12 min. EMOM
3A. Overhead squat x20
3B. DB snatch x12
3C. Core exercise (your choice) 45 sec.


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