FITNESS

Warm-Up.

“Mind Muscle” Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

A.
“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Compare your results to December 29, 2020.

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…

Three sets of:
60 Second Run/Bike/Row
5 Down Ups
10 Divebomb Push-Ups
15 Jumping Jacks
20 Air Squats
Rest 60 seconds

*Increase intensity each set.

When the running clock reaches 18:00, perform the following…

Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 12-15/10-12 Calorie Bike or Row
Station 2 – 50 Double Unders
Station 3 – 10 Pull-Ups + Max Reps Push-Press
Station 4 – Rest

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30-45 Seconds of Side Shuffles
Double Unders – Substitute Lateral Line Hops
Pull-Ups – Substitute Superman Punches
Push-Press – Substitute Push-Ups

When the running clock reaches 45:00, perform the following…

Three sets of:
60 Second Plank Hold from Elbows
100 Foot Suitcase Carry each arm

NO EQUIPMENT SUGGESTIONS:
Suitcase Carry – Substitute 10-15 Side Plank Reach Throughs

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.

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