April 10, 2021 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

“Mind Muscle” Hip Internal Rotation for Squatting

Followed by…

One Set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Every 90 seconds for 6 minutes (4 sets):
Shrimp Squats x 5 each leg
(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Dumbbell Shoulder to Overhead
20 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

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.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Second Push-Up Plank Hold
30 Seconds of Ground to Sky Reaches
30 Second Downward Dog Stretch
Rest 30 seconds
30 Second Nose to Wall Handstand Hold
Rest 30 seconds
60 Seconds of Robotic Dog
Rest 30 seconds
30 Seconds of MAX Reps Plank Kick Throughs with Hand Tap
Rest 30 seconds

When the running clock reaches 20:00, perform the following…

10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Power Cleans
Dumbbell Push Press

TIME CAP = 15 MINUTES

NO EQUIPMENT SUGGESTION:
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Dumbbell Push Press – Substitute Pike Position Push-Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
10-15 Tempo Push-Ups @ 1111
10-15 Bodyweight Triceps Extensions
MAX Reps Banded Triceps Extensions
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.