This post originally appeared on Instagram (@megdouty).
This workout was filmed a few days ago, but I thought I would share with it with you all in case you have access to some weights at home. Please keep in mind, this workout is advanced so if you are not experienced in the gym, please do not try the movements in the video. Below, I will offer some modifications and ideas in case you do not have any access to equipment at home.
Thanks to coach Jay Dyer (@coachjaydyer on Instagram) for the workout!
Warm-Up
Two Rounds
15 Reps of Resisted Jab Steps
If you do not have a resistance band, try looking in your garage for a bungee cord that wraps around your ankles but is not too snug or challenging.
Workout
Three-Four Rounds
8 Landmine Rotational Snatches Each Arm
Modification: Dumbbell snatches, or use a water jug if no weights are available.
8 Weighted Box Jumps
Modification: Body weight box jumps, use steps at home. If you are unable to jump, perform step-ups.
8 Alternating Incline Bench Press
Modification: Do not alternate. Use water jugs if no weights are available to you.
8-10 Pullups
Modification: Use band. Renegade Row if no pull-up bar or band. Use water jug to row if no weights are available.
10-yard Lateral Bear Crawl
Go there and back. Modification: Plank hold.
6 TRX Adduction
Modification: Use a bench instead of TRX or side plank on the ground and raise your top leg.
6 Nordic Curls
Modification: Physio Ball Curls. If you don't have a ball, put a towel on your wood or tile floor and lay on your back with your heels rested on the towel. Once in this position, go into a bridge and push your heels forward in front of you. Then slide heels back into bridge position.
Please tag me (@megdouty) in any videos you create while doing some of this workout!
If you would like me to film modifications on any movement, feel free to message me!
Good luck and stay motivated!