27APR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Ankle Rotations/Side
7 Down Dog + Foot Pedal
4 Extended Inch Worm
10 Cossack Squats
7 T-spine Opener
4 Worlds Greatest Stretch

BODYWEIGHT

BODYWEIGHT

15 Min. AMRAP:
Shuttle Run (10m.20m.30m.40m)
20 Toes to Sky
15 Push-Ups
10 Jumping Squats

LIMITED

15 Min. AMRAP:
Shuttle Run (10m.20m.30m.40m)
20 KB Swings
15 Push-Ups
10 Goblet Squats

HOME GYM

15 Min. AMRAP:
Shuttle Run (10m.20m.30m.40m)
20 KB Swings
15 Push-Ups
10 Front Squats 135/95

cool down

COOL DOWN

Seated Cross Shin (1min/side)
Dragon (1min/side)
Saddle Archer (:30/side)

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

THINK

The Secret to Achieving Any Health Goal is All in Your Mind

By: Erin Power

Around here, we talk a lot about the stories we tell ourselves. You know, the limiting beliefs and thoughts that constantly dance around in our brains, preventing us from achieving our health goals. “I’m a terrible cook.” “I never have time to exercise.” “I’ll always be heavy.” Or, “I’m too lazy to stick to a plan.”

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