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Workout: Downward Spiral

8_31_21 - Downward Spiral.jpg

Time: 45-60 minutes

Equipment Needed: Weights and a Stopwatch

Warm Up: 5-10 minutes

Downward Spiral Challenge:

Complete this ENTIRE circuit at one time in your best possible time (with perfect form). Use modifications and scale when necessary. Rest as needed.

  • ½ mile Run

  • 100 Jumping Jacks

  • 90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)

  • 80 Side Bends (40 per side)

  • 70 Mountain Climbers

  • 60 Lateral Lunges (30 per side)

  • ¼ mile Run

  • 50 Groucho’s

  • 40 Rows (40 per side)

  • 30 Skull Crushers

  • 20 Standing Tuck Jumps

  • 10 Deck Squats

  • ½ mile Run

Rest 3-6 minutes

Complete 1-2 Rounds:

  • 30 sec Side Plank (left)

  • 30 sec Side Plank (right)

  • 30 sec Alternating Quadruped

  • 3 x 10 sec Holds on Hip Bridges

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by Antonio_Diaz from Getty Images Pro

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