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Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

30-Minute Cardio with Coach Brock (031221)

Coach Brock • 33m

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  • 45- Minute Strength with Coach Brock ...

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    8 min:
    20 Messier Squats
    16 Tempo SLDL
    20 Front Rack 1-1/2 Squats
    8 Weighted Single Leg Glute Bridges (R/L)

    8 min:
    20 Curls
    16 Strict Hang 2 OH
    20 Hovering Shoulder Taps
    8 Eccentric Push Ups

    8x TABATA (alternating):
    Skyscrapers
    ...

  • 45-Minute Strength with Coach Brock (...

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Cycles:

    5 min:
    5 Curl and Press
    4 SLOW OH Side Bends
    8-10 OH Tricep Ext.
    8-10 BO Row + Twist

    ... then ...

    Alternating Combinations:
    40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

    6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...

  • 45-Minute Cardio with Coach Brock (12...

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Waves:

    4 min:
    1-2-3...so on and so forth:
    Burpee Rocket Jumps
    Swing Snatch (R)
    Swing Snatch (L)
    Push Up
    Crossover V-Up (R hand L foot)
    Crossover V-Up (L hand R foot)
    *At the 4:00 minute mark - work back down the ladder
    *At 9:00 minut...

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