BEASTYfit

FITNESS

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BEASTYfit Warm-up

2-3 Sets during the first 10 minutes of class:

1.) 20x Band Pull-Aparts w/ palm down

2.) 5 Calories on Assault Bike, OR 20x Double Under Jumps (DO NOT USE BIKES IF THEY ARE BEING USED DURING THE FINISHER OF THE PRIOR CLASS)
3.) 5x Perfect Pushups w/ 5-5-1 Tempo
4.) 5/5x Lunge Stretch, reaching inside elbow down to ground turning away from your front leg, then twisting and turning towards your front leg reaching arm up straight
5.) 40 Sec. Squat Stretch w/ plate (squeezing knees in 10 sec., stretching pushing knees out 10 sec., 2x)
6.) 5x Overhead Squat w/ 5-5-1 Tempo (optional w/ plate overhead)


Beastyfit Pull-up Challenge

5 Sets of Strict Pull-ups

Rules: 2 second pause at top with your chin OVER the bar, and 2 second pause at bottom showing full extension, NO KIPPING!! Overhand grip. Bands allowed for modification, chose a band that allows you to perform 3-5 pull-ups. Focus on the hold at top and defending down slowly. Rest 1-2 min between sets.

1st Set: Perform a max unbroken rep attempt (do as many as you can do), record reps, rest

2nd Set: Perform one rep less than your max set, break up the number as needed (Example: your 1st max set was 10 reps, your second set is 9 reps, you are able to do 5/2/2, still equalling 9 reps a total, rest 1-2 min.

3rd Set: Perform one rep less than your 2nd set, breaking up the reps if needed, rest 1-2 min.

4th Set: Perform one rep less than your 3rd set, breaking up the reps as needed, rest 1-2 min.

5th Set: Perform one rep less than your 4th set, breaking up the reps as needed, rest 1-2 min.

BEASTYfit Calendar