PWRFIT @ HOME - CONDITIONING & CORE

Welcome to PWRFIT @ Home ! We're here to provide you with functional fitness workout routines that can be executed from home with little to no equipment. If this is your first time experiencing a PWRFIT workout, take it slow and modify as needed. This is a great way to challenge yourself even with out having access to a gym and scaling options suitable for the whole family. If you have any questions or concerns, email: lhuth@ymcadallas.org

CONDITIONING & CORE WOD #1

50-40-30-20-10 For Time:
-DUs / Singles x3 / Toe Taps x2
-Sit Ups

Instructions:
Round 1 is 50reps of double unders or 150 singles or 100 toe taps and 50 sit ups. Round 2 the reps decrease to 40 and so on all the way down to round 5 with 10reps. Complete as fast as possible!

Modifications:
Jump Rope Substitutes:
-Choose the option that best suites your skill level: DUs, Singles or Toe Taps
Sit Up Substitutes:
-Use an assisted sit up if necessary tucking your toes under a secure source
 

CONDITIONING & CORE WOD #2

For time:
400m - Run
50 - V Ups
400m - Run
60 - In & Outs
400m - Run
70 - Legs Up Toe Touches
400m - Run
80 - Heels To The Heavens
400m - Run
90 - Flutter Kicks (L+R=1)
400m - Run
100 - Russian Twists (Over&Back=1)

Instructions:
This workout is for time to be completed as fast as possible while understanding that each of these core exercises should be executed with good form and a steady tempo to truly get the most out of this workout.

Modifications:
400m Run Substitutes:
-200m Fast Walk or 2mins Toe Taps or 2min Mt Climbers
Each Core Movement:
-Modify any way as needed in order to best represent the original exercise (watch the video for each movement broken down)