FITNESS
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this portion with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Thrusters
50 V-Ups or Hanging Knee Raises
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/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Squat Cleans in the Remaining Time
Station 2 – Rest
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Back Squats or Front Squats in the Remaining Time
Station 2 – Rest
NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Line Jumps
Squat Cleans – Substitute Air Squats
Back or Front Squats – Substitute Jumping Lunges
When the running clock reaches 40:00, perform the following…
Three sets of:
Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Banded Good Mornings x 30 reps
NO EQUIPMENT SUGGESTIONS:
Gorilla Rows – Substitute Bodyweight Bent Over Reverse Flyes
Weighted Side Bends – Substitute Side Plank Reach Throughs
Banded Good Mornings – Substitute Bodyweight Good Mornings
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.