390 REP MAD ABOUT BALANCE WORKOUT

Here’s another at-home barefoot workout that  I did tonight before Mad Men.  I used equipment, but this can easily be an equipment free workout.  This is great for balance!

3 rounds for time:

Reps	Exercise	Equipment Free Variation
10 per leg	1-2-3 ½ Squat Stand on 1 leg, do 3 1-leg squat pulses, then stand up.  Hold onto a chair or wall for balance if it’s too hard for you to stand on 1 leg.	n/a
10	Superman Plank From plank, lift 1 arm & the opposite leg.  Hold a second.  Alternate sides.	n/a
10 per leg	1-leg crawl Stand on 1 leg.  Bend forward from the hips, place your hands in front of your feet, then walk out to plank, staying only on 1 leg the whole time.  Do all 10 reps on 1 leg, then the other.	n/a
10	1 Push-up + 1 hanging knee raise on dip station	10 push ups, then 10 lying leg lifts
10	Reverse push-ups	10 pike press
10 per side	Side Plank Lifts Get into a side plank.  Lower your hips to the ground with control.  Make sure to keep your body in a straight line.
10	Clean, squat & press sandbag	1 dead-lift + 1 squat
I did 3 rounds in 27:51 with ~ 22lbs in my sandbag
Bonus
30	Triple sit-ups Sit up & touch the ground in the middle, repeat, touching the left, then the right,  Each sit up = 1 rep	n/a
30	Lying leg lifts	n/a
30	Tricep dip pulses off the floor	n/a
Total Reps = 360

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