February 16, 2021 – Fitness and No Equipment Workouts

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

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…

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

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…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest

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

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Deadlifts
20 Dumbbell Push Press
200-Foot Shuttle Run

Rest 60 seconds and repeat for a total of THREE sets.

Start each set where you left off on the previous set.

NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Pike Position Plank Jumps
Dumbbell Push Press – Substitute Pike Position Push-Ups

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

Three sets of:
45 seconds of Hollow Hold
Rest 15 seconds
45 seconds of Superman Hold
Rest 15 seconds

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!