Return of the OYO – On Your Own Workout!

Click on the photo to download the workout, exercise reference guide, and workout tracking sheet! Download it to your phone or print it from your office or home!

Click on the photo to download the workout, exercise reference guide, and workout tracking sheet! Download it to your phone or print it from your office or home!

Don’t call it a comeback… the return of the On Your Own workout! With Erik “The Punisher” Sherwood putting a ring on Jackie Mitchell like a boss this weekend I wanted to make sure that everyone was still taken care of and kept in the game Rebel style! That’s where this OYO comes into play… This total body bad boy is designed to make you branch out and kept comfortable with equipment you might normally have instructors telling you how to use. The only way you’ll ever get familiar with this stuff is through practiced application! THIS IS YOUR OPPORTUNITY!!!

If this is workin’ for you… THERE ARE 10 MORE!!! Click HERE to check them out….

Reference Guide

Warm-Up Options

Warm-Up!

TRX Suspension Knee Drive   TRX Suspension Knee Drive – Make sure that the clothe strap (the loop that hangs from the handle) hangs to the halfway point of your calf. Next, grab an equalizer or anything else to stabilize in front of yourself to keep your balance when things get tricky. Once set, put your foot in the loop and extend that leg all the way back while staying nice and low on the leg still on the ground. Staying as still and solid as possible drive the suspended knee forward and flex your abdomen in the process. Stretch your leg all the way back again and repeat! BOSU Squat w. Alternating Barbell Punch   BOSU Squat w/ Alternating Barbell Punch – Set a BOSU on the ground with the blue side facing up. Next you’re going to get a barbell that is a challenging weight of your choice. Keep it held up at your shoulders like you’re going to do a shoulder press only instead of pressing upward you’re going to squat as low as you can and upon coming back up, punch 1 arm out with a full extension while keeping the other in. Squat again and repeat on the other side! BOSU Lateral Toe Touches   BOSU Lateral Toe Touches – Set a BOSU on the floor with the blue side up and step on top of it with your feet all the way together. Keeping your knees together and making sure they don’t go too far past your toes squat as low as you can where you’ll be able to hold that position. Finally put your arms out in “zombie mode” and lightly touch your toe to the floor. Stay as still as possible while you bring your foot back and extend your foot on the other side. Be sure to keep your chest out and head up! Equalizer Crunch Thrusters Equalizer Crunch Thrusters – Grab an equalizer (yellow bar) and mat and find some space. Lay the mat down then lay the equalizer down on its side on top of the mat. When you lay down on the mat on your back your feet should have part of the equalizer beneath them and above them. Next, place your hands underneath your butt and crunch your abs. Lastly you are going to fully extend your legs all the way out between the base of the equalizer, crunch your knees towards you, then fully extend your legs ABOVE the equalizer. Each time your feet go into the center of the equalizer is 1 rep. Dumbbell Flys w. Stability Ball Dumbbell Flys w/ Stability Ball – Choose a dumbbell set that is appropriately challenging and grab a stability ball. Roll into position (making sure your next is supported) and start with your arms fully extended above your chest with your palms facing one another. Keeping your arms extended bring the dumbbells to the side and use them to stretch your chest out. Carefully navigate how much stretch is best for you! Start slowly… Bring the dumbbells back to the top and squeeze your chest in the process before repeating! Kettlebell Squats w. Alternating Press Kettlebell Squats w/ Alternating Shoulder Press – Grab a pair of kettlebells and hold them with the weight resting on the outside of your forearm. Hold them up with your palms facing each other as you take a shoulder width stance with your feet. Squat as low as you can and on the way up shoulder press one kettlebell while keeping the other still. Squat back down and repeat alternating each side! Band Back Squeezes Band Back Squeezes – Grab a band and hold it straight out in front of you with your hands shoulder width apart. Keeping your arms fully extended pull the band apart and squeeze your back muscles. Return back to the start position and repeat. Make sure that tension stays on the band for the entirety of this exercise! Step 360 Band Curls   Step 360 Band Curls – Grab a step 360 platform and a band of your choice. Notice the grooves on the outside of the 360… This is where you are going to loop the band. Make sure the band is even before stepping on while holding the handles. Keeping your palms facing upward curl as high up as you can while lifting your elbows upward in the process. When going back down be sure to extend your arms all the way for a full stretch. Repeat!

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