Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2
B.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds
ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT Needed
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. Click here for the full workout briefing.
A. For time
50 cals on hand bike
80 KB swings with 24kg
50 cals on hand bike
8’28
B. Barbell hip thrusters @170kg x 5
C. Did Travis’ core workout #2 again as forgot to check the timings’
3’10
3’09
Always feels harder getting it done on a bank holiday but glad to have done it in the end, have a great weekend!
This no equipment workout looks the same as April 9
Ah nvm looks like the April 9 post may have been a mistake bc limited and no equipment were the same workout