FITNESS
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Assault Bike or Bike Erg
Alternating Bodyweight Lunges
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Row or Ski-Erg
Air Squats
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Machine of choice
Push-Ups
If you want to add a little perform wearing a weighted vest.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans
NO EQUIPMENT SUGGESTIONS:
Dumbbell Power Cleans – Substitute Alternating Single-Leg Airplanes
Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!