Dan Fraser, Personal Trainer

Here is the bodyweight squat version of today’s workout.

Part 1 of today’s workout. KBS 10/20/30/40 Mountain climber 40/30/20/10 (i.e. 40=20/side) Rest 2 minutes, 2 rounds... We are doing 10 KBS followed by 40 mountain climbers then 20 KBS, 30 mountain climbers... The goal is to complete the circuit as quickly as possible. If you need to make it harder, swing a heavier kettlebell or add more rounds or make the numbers bigger. Too challenging? Slow down or use a lighter bell or take a longer rest between sets. Don’t have a kettlebell? You can do this with body weight squats instead of swings. Add weight to your squats by putting books in a backpack. Enjoy.

Leg day Monster walk A1 Squat to box 5x3 B1 RDL 4x10 B2 Plank 4x45s... C1 sumo deadlift 3x10 C2 single leg raise alternating 3x20/side@45 D1 reverse lunge 3x10/side See more

Simple workout today. 15x(30 sec work w/90 sec rest) on the air bike With 10 pushups during rest I love this format because it fits into a 30 min block.... You can use this as a stand alone workout or as part of a larger workout. If you only have 20 min cut it down to 10 rounds and adjust the intensity. At home during isolation and don’t have any equipment? Instead of the bike you can do burpees or jumping jacks or skipping. Need to make it harder? Increase the intensity of the bike or burpees and/or increase the number of pushups or do more rounds. Need to make it less intense? Reduce the speed of your jumping jacks and/or modify the pushups by doing them off a box, chair, couch or footstool. Or you can do fewer rounds. Enjoy! If you have any questions leave a comment. If you try this workout let me know with a comment below.

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