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Damascus W3D2

 Warmup

  • General Warmup (2 minutes)

    • Jump Rope or High Knees: 2 minutes to get your heart rate up and blood flowing.
    Dynamic Mobility Series (3 minutes)
    • Arm Circles: 20 seconds forward, 20 seconds backward.
    • Leg Swings: 10 per leg (front-to-back), then 10 per leg (side-to-side) to loosen up the hips.
    • Hip Openers: 10 per side, lifting your knee up and out in a circular motion.

  • Movement Prep Circuit (2 rounds, 1 minute per round)

    • Push-Up to Downward Dog: 5 reps, to warm up shoulders, chest, and back.
    • Air Squats: 10 reps, to activate glutes, quads, and hamstrings.
    • Bodyweight Good Mornings: 10 reps, for hamstrings and lower back activation.

  • Plyometric Prep (1 minute)

    • Low-Intensity Burpees: 5-8 reps at a slow and controlled pace to practice form and warm up for burpees in the workout.

    • Strength and Accessory Work

    Part 1 - GC


    Burpees x 30 sec Dips x 30 sec Burpees x 30 sec Squats x 30 sec Burpees x 30 sec Back Extensions x 30 sec Rest 1 Min x 5 rounds

    Cooldown

  • Full-Body Stretching Series (1-2 minutes per stretch)

    • Child’s Pose: 1 minute to stretch shoulders, chest, and lower back.
    • Hip Flexor Stretch: 1 minute per side, focusing on hip flexors and quadriceps.
    • Standing Forward Fold: 1 minute, focusing on hamstrings and lower back.

  • Upper Body Stretching Series

    • Chest Stretch: 30 seconds per side, using a wall or doorway to stretch the chest.
    • Triceps Stretch: 30 seconds per side to stretch shoulders and upper arms.

  • Lower Body Stretching

    • Quad Stretch: 30 seconds per side.
    • Seated Twist: 30 seconds per side to stretch your lower back and glutes.

  • Breathing Exercise (1 minute)

    • Diaphragmatic Breathing: Sit or lie comfortably, place one hand on your chest and one on your abdomen. Focus on deep belly breaths to relax your body.

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