Forge Fitness – WOD
Strength Day: Use DB/ KB or any available object (soup can, detergent bottle, be creative!)
8 single-leg glute bridge (each leg)
15 bent over row
15 lateral raises
15 shoulder press
15 bicep curl
6 single arm floor press (each arm)
30 straight arm russian twist
:30 sec plank
10 single arm russian swing (each arm)
50 kneeling (both knees) overhead tricep extension
Forge Family, Sport has designed a complete strength day. We all need to maintain and/or build strength after this quarantine time.
-High reps to get those muscles pumping and back engaged.
-For the non-equipment option, I would highly encourage you to find some type of object around the house. Get a backpack, a jug of water, suitcase, etc.
– If you are at the gym then you can use a barbell otherwise I would bring you DB or KB if you still have it.
– The kneeling extension will be on both knees, ( trying to get some static hip and glute work) as well as isolate the arms.