Benji & Lin, two of our instructors at Climb Nashville put together a special Alpine Fit class you can do at home. Let’s get fit together… quarantine style!

6 ROUNDS / 7 MINUTES / 2 MINUTES OFF

ROUND 1: WARM UP, NO EQUIPMENT

a. x10 each plank toe touches
b. x30 air squats
c. x6 hindu push ups
d. x20 each bridges

ROUND 2: NEED WEIGHT OR WEIGHT SUBSTITUTE

a. x10 squat + overhead press (with soup cans, weights, nothing, etc)
b. x20 split jumps
c. x10 burpees – (non-impact substitute heel raise, sumo squat, frogger, etc)
d. x20 russian twist with backpack, soup cans, pots, etc

ROUND 3: NEED WEIGHT OR WEIGHT SUBSTITUTE

a. x10 push ups
b. x10 shoulder abduction + horizontal shoulder adduction
c. x15 bent over triceps extension
d. x15 bicep curl
e. x20 bent over row

ROUND 4: Stairs and filled backpack

a. x1-3 (depending on stair size) up down stairs with filled backpack
– if no stairs or single step, jump in place x1 minute on step or use couch
c. x10 each side plank hip dips
d. x10 backpack snatches (ground to overhead)

ROUND 5: NO EQUIPMENT

a. x20 plank knee to elbow (Spiderman plank) with elevated feet (couch or chair)
b. x20 supine toe touches
c. x20 each side leg raises (hip abduction)
d. x10 each dynamic side lunges
e. x20 bicycle crunches

ROUND 6: NEED GOOD WEATHER… OR AT LEAST NO THUNDERSTORMS!

a. Run .5 – 1 mile for speed or do hill repeats
b. In case of poor weather or as a bonus, plank series! (1 minute each: plank, both side planks, high plank, reverse plank, wall sit, and star plank)