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dan_mch

male, 47, Singapore

Workouts by dan_mch

See detailed, easy-to-follow instructions for workouts created by dan_mch.

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  •    

    Bodyweight WOD4

    Jump Rope - Burpees - Sit ups - 5 Rounds

     
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •   

    3 X 400m / 50 Squats

    Includes Run and Air Squat

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •     

    Body Weight WOD1

    3 rounds for time

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  •     

    Body Weight WOD2

    Running clock 2:00 2 Rounds (15m Shuttle/Sit Ups/Flutterkick/Squat)

     
    • Effort
     
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Bounce & Crunch

    150-30/50-10 Speedrope/Sit Up

     
    • Aerobic, 
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •    

    Susan

    5 Rounds - 200m - 10 Push Ups - 10 Squats

     
    • No Equipment, 
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders