Wednesday

5
May

Wednesday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Box Step-ups or :30 Forward Lunges

:30 Tuck-ups

:30 DBL DB OH Hold

Into…

1 ROUND

:30 Box Jumps w/slow Step-down or :30 Reverse Lunges

:30 Alt. V-ups

:30 Alt. DB Strict Press

Into…

1 ROUND

:30 Fast Box Jumps or :30 Jumping Lunges

:30 Deadbugs

:30 DB Push-ups

Strength

Push Press (1×3)

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY :45 FOR 10 SETS

10 DB Push Press

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)|(75/55)

9 Toe 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Workout – HOME

Metcon (4 Rounds for time)

4 SETS

20 Alt. Jumping Lunges

15 DB Push Press

10 Weighted Sit-ups*

-1:30 Rest b/t Sets-

*Hold DB across chest.

(Score is Each Set for Time)