Black Onyx Fitness

🇺🇸♥️🤍💙🇺🇸
Stars & stripes
Round 1 5x
10 pushups 10 mountain climbers
10 sit ups 10 glute bridges
10 lunges 10 tricep kickback
10 scissor kicks 10 jumping jacks

Round 2 5x
13 burpees 13 plank jacks
13 squat jumps 13 single leg deadlift R/L
13 pike pushups 13 legs raises

Round 3 2x
50 high knees
13 squats
50 jumping jacks
13 lunges R/L
50 crunches
50 high knees
13 burpees
50 sec plank

Happy Fri-Yay!

Happy Fri-yay!! 💪🏽💪🏽

Lower body madness
40 sec of work 15 sec rest 2x

1 weight RDL
WTD calf raises
Single leg deadlift R
KB swings/skiiers
Staggered/kickstand deadlift R
Single leg deadlift L
Staggered/kickstand deadlift L
Uneven squat thruster R (left foot elevated on DB or plate)
Wall sit calf raise
Uneven squat thruster L
Reverse lunge calf raise R
DB sumo squat pick up and drop
Reverse lunge calf raise L
Lateral walk squat (stay low)
Rear foot/heel elevated lunge R
Pistol squat R
Read foot/heel elevated lunge L
Banded 80/20 squat R
Banded walk 2 up 2 back
Banded 80/20 squat L
Banded wall sit abduction
Banded side kick R
Banded back kick R
Banded side kick L
Banded back kick L

Upper Monday
12 reps 2x
Seated reverse grip shoulder press
Seated reverse grip front raise

12 reps 2x
Single arm lateral raise to front raise R
Tricep kickback
Single arm lateral raise to front raise L

12 reps 2x
Single arm Arnold press R
OH tricep ext
Single arm Arnold press L
Straight arm bent over raise

12 reps 2x
Alt bicep curl 24
Wide to hammer curl 24
Rear delt fly

Core 45 sec 3x
OH WTD flutter kicks
Tow tap pullover
Single leg alt crunch in bridge

Cardio on a Fri-yay!!